Raw kale - nutritional value information and benefits

Water 89.63 g

-

Calories 35.00 kcal

1%

Protein 2.92 g

3%

Fat (lipid) 1.49 g

1%

Ash 1.54 g

-

Carbohydrate 4.42 g

1%

Fiber 4.10 g

-

Sugars 0.99 g

-

Sucrose 0.18 g

-

Glucose (dextrose) 0.40 g

-

Fructose 0.41 g

-

Lactose 0.00 g

-

Maltose 0.00 g

-

Galactose 0.00 g

-

Calcium, Ca 254.00 mg

25%

Iron, Fe 1.60 mg

16%

Magnesium, Mg 33.00 mg

8%

Phosphorus, P 55.00 mg

7%

Potassium, K 348.00 mg

7%

Sodium, Na 53.00 mg

4%

Zinc, Zn 0.39 mg

3%

Copper, Cu 0.05 mg

5%

Manganese, Mn 0.92 mg

40%

Selenium, Se 0.90 mcg

1%

Vitamin A 241.00 mcg

26%

Retinol 0.00 mcg

0%

Carotene, beta 2873.00 mcg

57%

Carotene, alpha 0.00 mcg

0%

Cryptoxanthin, beta 27.00 mcg

-

Lycopene 0.00 mcg

-

Lutein + zeaxanthin 6261.00 mcg

-

Vitamin E (alpha-tocopherol) 0.66 mg

4%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin K (phylloquinone) 389.60 mcg

324%

Vitamin K (Menaquinone-4) 0.00 mcg

0%

Vitamin C, total ascorbic acid 93.40 mg

103%

Thiamin 0.11 mg

9%

Riboflavin 0.35 mg

26%

Niacin 1.18 mg

7%

Pantothenic acid 0.37 mg

7%

Vitamin B-6 0.15 mg

11%

Folic acid 0.00 mcg

-

Folate, food 62.00 mcg

15%

Folate, DFE 62.00 mcg

15%

Choline, total 0.50 mg

0%

Vitamin B-12 0.00 mcg

0%

Betaine 0.30 mg

-

Tryptophan 0.04 g

4%

Threonine 0.13 g

5%

Isoleucine 0.18 g

8%

Leucine 0.21 g

4%

Lysine 0.18 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 0.17 g

8%

Alanine 0.15 g

2%

Aspartic acid 0.26 g

2%

Glutamic acid 0.33 g

2%

Glycine 0.14 g

4%

Proline 0.17 g

3%

Serine 0.12 g

1%

Saturated fatty acids (SFA) 0.18 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 0.16 g

Stearic acid, SFA 18:0 0.01 g

Monounsaturated fatty acids (MUFA) 0.10 g

Palmitoleic acid, MUFA 16:1, ω−7 0.00 g

Oleic acid, MUFA 18:1, ω−9 0.10 g

Eicosenoic acid, MUFA 20:1 0.00 g

Erucic acid, MUFA 22:1, ω−9 0.00 g

Polyunsaturated fatty acids (PUFA) 0.67 g

Linoleic acid, PUFA 18:2, ω-6 0.29 g

Linolenic acid, PUFA 18:3 0.38 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 (TFA) 0.00 g

Cholesterol 0.00 mg

Alcohol, ethyl 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg