Kale · raw
Amount per 100 g
- Energy (calories): 49 kcal 2%
- Protein: 4.28 g 8%
- Fat: 0.93 g Why gray? Help 2%
- Carbohydrates: 8.75 g 4%
Calorie breakdown
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- Protein: 21% 10 kcal
- Fat: 16% 8 kcal
- Carbohydrates: 63% 31 kcal
Omega 6 : Omega 3
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1:1 20:1 1:1
General
Energy
49 kcal
2%
Water
84.04 g
3%
Carbohydrates
Carbohydrate
8.75 g
4%
Fiber
3.6 g
14%
Sugars, total
2.26 g
Starch
~
Lipids
Total lipid (fat)
0.93 g
2%
Total polyunsaturated
0.338 g
Omega 3 (n-3)
0.18 g
12%
Omega 6 (n-6)
0.158 g
1%
Total monounsaturated
0.052 g
Total saturated
0.091 g
as low as possible
Total trans
~
-
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
4.28 g
8%
Tryptophan
0.04 g
13%
Threonine
0.147 g
11%
Isoleucine
0.197 g
16%
Leucine
0.231 g
9%
Lysine
0.197 g
8%
Methionine + Cystine
0.076 g
6%
Methionine
0.032 g
Cystine
0.044 g
Phenylalanine + Tyrosine
0.286 g
14%
Phenylalanine
0.169 g
Tyrosine
0.117 g
Valine
0.181 g
12%
Vitamins
Vitamin C
120 mg
160%
Folate, total
141 µg
Folate, DFE
141 µg DFE
35%
Vitamin B-1 (Thiamin)
0.11 mg
10%
Vitamin B-2 (Riboflavin)
0.13 mg
12%
Vitamin B-3 (Niacin)
1 mg
7%
Vitamin B-5 (Pantothenic acid)
0.091 mg
2%
Vitamin B-6
0.271 mg
21%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
9990 IU
428%
Vitamin E
1.54 mg
10%
Vitamin D
0 IU
0%
Vitamin K
704.8 µg
783%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
150 mg
15%
Magnesium, Mg
47 mg
15%
Phosphorus, P
92 mg
13%
Iron, Fe
1.47 mg
8%
Potassium, K
491 mg
10%
Sodium, Na
38 mg
3%
Zinc, Zn
0.56 mg
7%
Copper, Cu
1.499 mg
167%
Selenium, Se
0.9 µg
2%
Manganese, Mn
0.659 mg
37%
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
Kale comparison
| Product | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Kale · raw | 49 kcal | 4.28 g | 8.75 g | 0.93 g |
| Kale · cooked · NS as to form · NS as to fat added in cooking | 46 kcal | 1.82 g | 5.42 g | 2.5 g |
| Kale · scotch · raw | 42 kcal | 2.8 g | 8.32 g | 0.6 g |
| Kale · scotch · cooked · boiled · drained · without salt | 28 kcal | 1.9 g | 5.63 g | 0.41 g |
| Kale · cooked · boiled · drained · without salt | 28 kcal | 1.9 g | 5.63 g | 0.4 g |
| Kale · frozen · cooked · boiled · drained · without salt | 30 kcal | 2.84 g | 5.23 g | 0.49 g |
| Kale · scotch · cooked · boiled · drained · with salt | 28 kcal | 1.9 g | 5.62 g | 0.41 g |
| Kale · cooked · boiled · drained · with salt | 28 kcal | 1.9 g | 5.63 g | 0.4 g |
| Kale · frozen · unprepared | 28 kcal | 2.66 g | 4.9 g | 0.46 g |
| Kale · frozen · cooked · boiled · drained · with salt | 30 kcal | 2.84 g | 5.23 g | 0.49 g |
| Kale · cooked · from canned · fat not added in cooking | 28 kcal | 1.89 g | 5.59 g | 0.4 g |
* Nutritional values per 100 g of product