Kale
Kale, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 106
- Non-Zero Nutrient Count
- 70
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General
| Weight | 285.71 g |
| Energy | 100 kcal |
| Carbohydrate | 12.63 g |
| Fat | 4.26 g |
| Protein | 8.34 g |
| Water | 256.09 g |
| Non-Water | 29.63 g |
| Fiber | 11.7 g |
| Ash | 4.4 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
41 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
41 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
31 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
4 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
2 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
14 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
27 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
44.2 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
26.87 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
38.73 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
26.8 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
47.27 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
18.37 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
26.5 % |
* % based on Daily Value targets
Minerals
| Calcium | (55.8%) 726 mg |
| Iron | (25.4%) 4.57 mg |
| Magnesium | (22.4%) 94 mg |
| Phosphorus | (12.6%) 157 mg |
| Potassium | (21.2%) 994 mg |
| Sodium | (6.6%) 151 mg |
| Zinc | (10.1%) 1.11 mg |
| Copper | (16.8%) 0.151 mg |
| Manganese | (114.3%) 2.629 mg |
| Selenium | (4.7%) 2.6 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (26.9%) 0.323 mg |
| Vitamin B2 | (76.3%) 0.991 mg |
| Vitamin B3 | (21.1%) 3.371 mg |
| Vitamin B5 | (21.1%) 1.057 mg |
| Vitamin B6 | (24.7%) 0.42 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (44.3%) 177 μg DFE |
| Folate, food | 177 μg |
| Folic acid | 0 μg |
| Vitamin C | (296.5%) 266.9 mg |
| Choline | (0.3%) 1.4 mg |
| Betaine | 0.9 mg |
| Vitamin A | 13749 IU |
| Vitamin A | (76.5%) 689 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 8209 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 77 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 17889 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 2.29 mg |
| Alpha-Tocopherol | (12.6%) 1.89 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 0.4 mg |
| Delta-Tocopherol | 0 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (927.6%) 1113.1 μg |
| Vitamin K1 | 1113.1 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 8.34 g |
| Alanine | 0.42 g |
| Arginine | 0.466 g |
| Aspartic acid | 0.749 g |
| Cystine | 0.109 g |
| Glutamic acid | 0.946 g |
| Glycine | 0.403 g |
| Histidine | 0.491 g |
| Isoleucine | 0.5 g |
| Leucine | 0.586 g |
| Lysine | 0.5 g |
| Methionine | 0.083 g |
| Phenylalanine | 0.429 g |
| Proline | 0.497 g |
| Serine | 0.351 g |
| Threonine | 0.374 g |
| Tryptophan | 0.1 g |
| Tyrosine | 0.294 g |
| Valine | 0.454 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 12.63 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
0.91 g |
| Fiber | 11.7 g |
| Starch | - g |
| Sugars | 2.83 g |
| Sucrose | 0.51 g |
| Glucose | 1.14 g |
| Fructose | 1.17 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
Lipids
| Fat | 4.26 g |
| Saturated Fat | 0.509 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0.017 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.017 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.451 g |
| Margaric Acid | - g |
| Stearic Acid | 0.017 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.297 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.297 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 1.923 g |
| 18:2 undifferentiated | 0.831 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 1.08 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0.009 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |