Kale
SuperfoodExceptional nutritional value
Kale leaves without the tough stems, values for the raw vegetable.
Kale is a leafy cabbage-family green eaten raw in salads, baked into chips, or cooked in soups and stews. A 50 g portion has about 18 kcal and supplies more than one and a half times the daily value of vitamin K and about half of vitamin C, with useful manganese, vitamin A and calcium. Kale is low in oxalate, so its calcium is absorbed well, unlike the calcium in spinach.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.9g | 5.2% |
| Fat | 1.5g | 2.1% |
| Carbs | 4.4g | 1.5% |
| Simple Sugars | 1.54g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 4.1g | 16.4% |
| Water | 90g | 3.6% |
| Calories | 35 | 1.6% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.18 | g | 0.9% |
| Monounsaturated | 0.1 | g | 0.4% |
| Polyunsaturated | 0.67 | g | 5.2% |
| Omega-3 | 0.201 | g | Estimate |
| Omega-6 | 0.469 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 93.4 | mg |
| Vitamin E | 0.66 | mg |
| Selenium | 0.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 241 | mcg | 26.8% |
| vitamin B1 | 0.113 | mg | 9.4% |
| vitamin B2 | 0.347 | mg | 26.7% |
| vitamin B3 | 1.18 | mg | 7.4% |
| vitamin B6 | 0.147 | mg | 8.6% |
| vitamin B9 | 62 | mcg | 15.5% |
| vitamin C | 93.4 | mg | 103.8% |
| vitamin E | 0.66 | mg | 4.4% |
| vitamin K | 389.6 | mcg | 324.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 254 | mg | 25.4% |
| iron | 1.6 | mg | 8.9% |
| magnesium | 33 | mg | 8.3% |
| phosphorus | 55 | mg | 7.9% |
| potassium | 348 | mg | 13.4% |
| sodium | 53 | mg | 2.3% |
| zinc | 0.39 | mg | 3.5% |
| copper | 0.053 | mg | 5.9% |
| manganese | 0.92 | mg | 40.0% |
| selenium | 0.9 | mcg | 1.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 61 | mg | 8.7% | 99% |
| Isoleucine | 175 | mg | 12.5% | 151% |
| Leucine | 204 | mg | 7.5% | 86% |
| Lysine | 175 | mg | 8.3% | 94% |
| Methionine limiting | 67 | mg | 6.4% | 75% |
| Phenylalanine | 252 | mg | 14.4% | 159% |
| Threonine | 131 | mg | 12.5% | 136% |
| Tryptophan | 35 | mg | 12.5% | 137% |
| Valine | 159 | mg | 8.7% | 103% |
Compare with other products
Values per 100 g
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