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 | 374.64 g |
| Energy | 131 kcal |
| Carbohydrate | 16.56 g |
| Fat | 5.58 g |
| Protein | 10.94 g |
| Water | 335.79 g |
| Non-Water | 38.85 g |
| Fiber | 15.4 g |
| Ash | 5.77 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
54 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.
|
54 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
41 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
5 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
3 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
19 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
36 kcal |
* % based on Daily Value targets
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%.
|
32.01 % |
|
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%.
|
45.97 % |
|
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%.
|
35.14 % |
|
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.
|
54.12 % |
|
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%.
|
22.02 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
34.75 % |
* % based on Daily Value targets
Minerals
| Calcium | (73.2%) 952 mg |
| Iron | (33.3%) 5.99 mg |
| Magnesium | (29.4%) 124 mg |
| Phosphorus | (16.5%) 206 mg |
| Potassium | (27.7%) 1304 mg |
| Sodium | (8.6%) 199 mg |
| Zinc | (13.3%) 1.46 mg |
| Copper | (22.1%) 0.199 mg |
| Manganese | (149.9%) 3.447 mg |
| Selenium | (6.1%) 3.4 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (35.3%) 0.423 mg |
| Vitamin B2 | (100.0%) 1.3 mg |
| Vitamin B3 | (27.6%) 4.421 mg |
| Vitamin B5 | (27.7%) 1.386 mg |
| Vitamin B6 | (32.4%) 0.551 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (58.1%) 232 μg DFE |
| Folate, food | 232 μg |
| Folic acid | 0 μg |
| Vitamin C | (388.8%) 349.9 mg |
| Choline | (0.3%) 1.9 mg |
| Betaine | 1.1 mg |
| Vitamin A | 18028 IU |
| Vitamin A | (100.3%) 903 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 10763 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 101 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 23456 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 3.0 mg |
| Alpha-Tocopherol | (16.5%) 2.47 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 0.52 mg |
| Delta-Tocopherol | 0 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (1216.3%) 1459.6 μg |
| Vitamin K1 | 1459.6 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 10.94 g |
| Alanine | 0.551 g |
| Arginine | 0.611 g |
| Aspartic acid | 0.982 g |
| Cystine | 0.142 g |
| Glutamic acid | 1.24 g |
| Glycine | 0.528 g |
| Histidine | 0.644 g |
| Isoleucine | 0.656 g |
| Leucine | 0.768 g |
| Lysine | 0.656 g |
| Methionine | 0.109 g |
| Phenylalanine | 0.562 g |
| Proline | 0.652 g |
| Serine | 0.461 g |
| Threonine | 0.491 g |
| Tryptophan | 0.131 g |
| Tyrosine | 0.386 g |
| Valine | 0.596 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 16.56 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
1.2 g |
| Fiber | 15.4 g |
| Starch | - g |
| Sugars | 3.71 g |
| Sucrose | 0.67 g |
| Glucose | 1.5 g |
| Fructose | 1.54 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
* % based on Daily Value targets
Lipids
| Fat | 5.58 g |
| Saturated Fat | 0.667 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0.022 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.022 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.592 g |
| Margaric Acid | - g |
| Stearic Acid | 0.022 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.39 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 | 0.39 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 | 2.521 g |
| 18:2 undifferentiated | 1.09 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 | 1.416 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 | 0.011 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 |
* % based on Daily Value targets