Kale - nutritional value information and benefits
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per 100g, % - from average daily nutrient intake
1%
36 kcal
Calories
3%
3 g
Protein
1%
5 g
Carbohydrate
1%
1 g
Fat (lipid)
General nutrients
Water 90.10 g
-
Calories 35.75 kcal
1%
Protein 2.86 g
3%
Fat (lipid) 1.09 g
1%
Ash 0.97 g
-
Carbohydrate 4.98 g
1%
Fiber 3.10 g
-
Sugars 1.07 g
-
Sucrose 0.23 g
-
Glucose (dextrose) 0.49 g
-
Fructose 0.42 g
-
Lactose 0.00 g
-
Maltose 0.00 g
-
Galactose 0.00 g
-
Minerals
Calcium, Ca 172.50 mg
17%
Iron, Fe 1.05 mg
10%
Magnesium, Mg 25.25 mg
6%
Phosphorus, P 42.00 mg
6%
Potassium, K 242.25 mg
5%
Sodium, Na 84.00 mg
6%
Zinc, Zn 0.28 mg
2%
Copper, Cu 0.06 mg
6%
Manganese, Mn 0.61 mg
26%
Selenium, Se 0.93 mcg
1%
Vitamins (fat-soluble)
Vitamin A 184.75 mcg
20%
Retinol 0.00 mcg
0%
Carotene, beta 2198.75 mcg
43%
Carotene, alpha 5.00 mcg
0%
Cryptoxanthin, beta 25.50 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 5396.75 mcg
-
Vitamin E (alpha-tocopherol) 1.11 mg
7%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 390.05 mcg
325%
Vitamin K (Menaquinone-4) 0.00 mcg
0%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 42.08 mg
46%
Thiamin 0.07 mg
6%
Riboflavin 0.18 mg
14%
Niacin 0.70 mg
4%
Pantothenic acid 0.19 mg
3%
Vitamin B-6 0.09 mg
6%
Folic acid 0.00 mcg
-
Folate, food 52.25 mcg
13%
Folate, DFE 52.25 mcg
13%
Choline, total 0.43 mg
0%
Vitamin B-12 0.00 mcg
0%
Amino acids
Betaine 0.30 mg
-
Tryptophan 0.03 g
4%
Threonine 0.13 g
5%
Isoleucine 0.17 g
8%
Leucine 0.20 g
4%
Lysine 0.17 g
4%
Methionine 0.03 g
1%
Cystine 0.04 g
2%
Phenylalanine 0.15 g
3%
Tyrosine 0.10 g
2%
Valine 0.16 g
6%
Arginine 0.16 g
2%
Histidine 0.14 g
6%
Alanine 0.14 g
2%
Aspartic acid 0.26 g
2%
Glutamic acid 0.32 g
2%
Glycine 0.14 g
3%
Proline 0.17 g
3%
Serine 0.12 g
1%
Saturated fatty acids
Saturated fatty acids (SFA) 0.14 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.00 g
Caprylic acid, SFA 8:0 0.00 g
Capric acid, SFA 10:0 0.00 g
Lauric acid, SFA 12:0 0.01 g
Myristic acid, SFA 14:0 0.01 g
Palmitic acid, SFA 16:0 0.13 g
Stearic acid, SFA 18:0 0.01 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 0.08 g
Palmitoleic acid, MUFA 16:1, ω−7 0.00 g
Oleic acid, MUFA 18:1, ω−9 0.08 g
Eicosenoic acid, MUFA 20:1 0.00 g
Erucic acid, MUFA 22:1, ω−9 0.00 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 0.54 g
Linoleic acid, PUFA 18:2, ω-6 0.23 g
Linolenic acid, PUFA 18:3 0.30 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.00 g
PUFA 2:5 n-3 (EPA) 0.00 g
Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g
Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g
Trans fatty acids
Trans fatty acids (TFA) 0.00 g
Sterols
Cholesterol 0.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg