Kale nutrition: calories, carbs, GI, protein, fiber, fats
Kale, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Kale
| Calories ⓘ Calories per 100-gram serving | 28 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3.63 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, chopped (130 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -4.2 (alkaline) |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Vitamin C ⓘHigher in Vitamin C content than 87% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 80% of foods
Calcium ⓘHigher in Calcium content than 73% of foods
Beta Carotene ⓘHigher in Beta Carotene content than 64% of foods
Kale calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 28 | |
| Calories in 1 cup, chopped | 36 | 130 g |
Mineral coverage chart
Calcium:
72 mg of 1,000 mg
7%
Iron:
0.9 mg of 8 mg
11%
Magnesium:
18 mg of 420 mg
4%
Phosphorus:
28 mg of 700 mg
4%
Potassium:
228 mg of 3,400 mg
7%
Sodium:
23 mg of 2,300 mg
1%
Zinc:
0.24 mg of 11 mg
2%
Copper:
0.156 mg of 1 mg
17%
Manganese:
0.416 mg of 2 mg
18%
Selenium:
0.9 µg of 55 µg
2%
Choline:
0.4 mg of 550 mg
0%
Mineral chart - relative view
Calcium
72 mg
TOP 27%
Copper
0.156 mg
TOP 36%
Manganese
0.416 mg
TOP 40%
Potassium
228 mg
TOP 53%
Iron
0.9 mg
TOP 64%
Magnesium
18 mg
TOP 66%
Sodium
23 mg
TOP 80%
Zinc
0.24 mg
TOP 82%
Selenium
0.9 µg
TOP 83%
Phosphorus
28 mg
TOP 85%
Choline
0.4 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
13621 IU of 5,000 IU
272%
Vitamin E :
0.85 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
41 mg of 90 mg
46%
Vitamin B1:
0.053 mg of 1 mg
4%
Vitamin B2:
0.07 mg of 1 mg
5%
Vitamin B3:
0.5 mg of 16 mg
3%
Vitamin B5:
0.049 mg of 5 mg
1%
Vitamin B6:
0.138 mg of 1 mg
11%
Folate:
13 µg of 400 µg
3%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
817 µg of 120 µg
681%
Vitamin chart - relative view
Vitamin A
13621 IU
TOP 9%
Vitamin C
41 mg
TOP 13%
Vitamin K
817 µg
TOP 41%
Vitamin E
0.85 mg
TOP 49%
Folate
13 µg
TOP 56%
Vitamin B6
0.138 mg
TOP 57%
Vitamin B1
0.053 mg
TOP 70%
Vitamin B2
0.07 mg
TOP 75%
Vitamin B3
0.5 mg
TOP 78%
Vitamin B5
0.049 mg
TOP 94%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
1.9 g of 50 g
4%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 2%
5.63 g of 300 g
2%
Water:
Daily Value: 5%
91.2 g of 2,000 g
5%
Other:
0.87 g
Protein quality breakdown
Tryptophan:
23 mg of 280 mg
8%
Threonine:
85 mg of 1,050 mg
8%
Isoleucine:
114 mg of 1,400 mg
8%
Leucine:
133 mg of 2,730 mg
5%
Lysine:
114 mg of 2,100 mg
5%
Methionine:
18 mg of 1,050 mg
2%
Phenylalanine:
97 mg of 1,750 mg
6%
Valine:
104 mg of 1,820 mg
6%
Histidine:
40 mg of 700 mg
6%
Fat type information
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Fiber content ratio for Kale
Sugar:
1.25 g
Fiber:
2 g
Other:
2.38 g
All nutrients for Kale per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 28kcal | 1% | 94% |
1.7 times less than Orange
|
| Protein | 1.9g | 5% | 78% |
1.5 times less than Broccoli
|
| Fats | 0.4g | 1% | 82% |
83.3 times less than Cheddar Cheese
|
| Vitamin C | 41mg | 46% | 13% |
1.3 times less than Lemon
|
| Net carbs | 3.63g | N/A | 61% |
14.9 times less than Chocolate
|
| Carbs | 5.63g | 2% | 58% |
5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.9mg | 11% | 64% |
2.9 times less than Beef broiled
|
| Calcium | 72mg | 7% | 27% |
1.7 times less than Milk
|
| Potassium | 228mg | 7% | 53% |
1.6 times more than Cucumber
|
| Magnesium | 18mg | 4% | 66% |
7.8 times less than Almond
|
| Sugar | 1.25g | N/A | 64% |
7.2 times less than Coca-Cola
|
| Fiber | 2g | 8% | 37% |
1.2 times less than Orange
|
| Copper | 0.16mg | 17% | 36% |
1.1 times more than Shiitake
|
| Zinc | 0.24mg | 2% | 82% |
26.3 times less than Beef broiled
|
| Phosphorus | 28mg | 4% | 85% |
6.5 times less than Chicken meat
|
| Sodium | 23mg | 1% | 80% |
21.3 times less than White Bread
|
| Vitamin A | 13621IU | 272% | 9% |
1.2 times less than Carrot
|
| Vitamin A RAE | 681µg | 76% | 20% | |
| Vitamin E | 0.85mg | 6% | 49% |
1.7 times less than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.42mg | 18% | 40% | |
| Vitamin B1 | 0.05mg | 4% | 70% |
5 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 5% | 75% |
1.9 times less than Avocado
|
| Vitamin B3 | 0.5mg | 3% | 78% |
19.1 times less than Turkey meat
|
| Vitamin B5 | 0.05mg | 1% | 94% |
23.1 times less than Sunflower seed
|
| Vitamin B6 | 0.14mg | 11% | 57% |
1.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 817µg | 681% | 41% |
8 times more than Broccoli
|
| Folate | 13µg | 3% | 56% |
4.7 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.05g | 0% | 86% |
113.4 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 87% |
326.6 times less than Avocado
|
| Polyunsaturated fat | 0.19g | N/A | 79% |
244.4 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 92% |
13.3 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 91% |
8.5 times less than Beef broiled
|
| Isoleucine | 0.11mg | 0% | 90% |
8 times less than Salmon raw
|
| Leucine | 0.13mg | 0% | 91% |
18.3 times less than Tuna Bluefin
|
| Lysine | 0.11mg | 0% | 90% |
4 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
5.3 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 91% |
6.9 times less than Egg
|
| Valine | 0.1mg | 0% | 91% |
19.5 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
18.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 23mg
2%
Total Carbohydrate
6g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
72mg
7%
Iron
1mg
13%
Potassium
228mg
7%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Kale nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.