Kale

Popularity ranking

#64

Average serving

39.44g

Nutrients (per 100g)

Nutrient	Value	% DV
Energy
Energy (kcal)	35 kcal
Energy (kJ)	148 specific_gravity
Minerals
Iron, Fe	1.6 mg	9%
Sodium, Na	53 mg	2%
Calcium, Ca	254 mg	25%
Potassium, K	348 mg	10%
Zinc, Zn	0.39 mg	3%
Magnesium, Mg	33 mg	8%
Phosphorus, P	55 mg	6%
Copper, Cu	0.053 mg	3%
Manganese, Mn	0.92 mg	46%
Selenium, Se	0.9 ug	1%
Fibers
Fiber, total dietary	4.1 g	16%
Protein
Protein	2.92 g	6%
Tryptophan	0.035 g
Threonine	0.131 g
Methionine	0.029 g
Phenylalanine	0.15 g
Isoleucine	0.175 g
Leucine	0.205 g
Lysine	0.175 g
Valine	0.159 g
Histidine	0.172 g
Carbohydrates
Carbohydrate, by difference	4.42 g	1%
Sugars, total including NLEA	0.99 g
Fructose	0.41 g
Sucrose	0.18 g
Glucose (dextrose)	0.4 g
Fats
Total lipid (fat)	1.49 g	2%
Saturated fats
Fatty acids, total saturated	0.178 g	1%
12:0	0.006 g
14:0	0.006 g
16:0	0.158 g
18:0	0.006 g
Monounsaturated fats
Fatty acids, total monounsaturated	0.104 g
18:1	0.104 g
Polyunsaturated fats
Omega 3 (total)	0.378 g	28%
Fatty acids, total polyunsaturated	0.673 g
18:2	0.291 g
18:3	0.378 g
20:4	0.003 g
Vitamins
Vitamin K (phylloquinone)	389.6 ug	487%
Vitamin C, total ascorbic acid	93.4 mg	156%
Folate, total	62 ug	16%
Vitamin A, IU	4812 iu	96%
Vitamin E (alpha-tocopherol)	0.66 mg	2%
Vitamin B-6	0.147 mg	7%
Cryptoxanthin, beta	27 ug
Vitamin A, RAE	241 ug
Carotene, beta	2873 ug
Folate, food	62 ug	16%
Thiamin	0.113 mg	8%
Riboflavin	0.347 mg	20%
Lutein + zeaxanthin	6261 ug
Tocopherol, gamma	0.14 mg
Niacin	1.18 mg	6%
Pantothenic acid	0.37 mg	4%
Choline, total	0.5 mg	0%
Folate, DFE	62 ug	16%
Betaine	0.3 mg
General
Ash	1.54 g
Water	89.63 g	5%
Unclassified
Glutamic acid	0.331 g
Glycine	0.141 g
Proline	0.174 g
Tyrosine	0.103 g
Alanine	0.147 g
Aspartic acid	0.262 g
Serine	0.123 g
Cystine	0.038 g
Arginine	0.163 g

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov