Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Kale
Calories ⓘ Calories per 100-gram serving 28
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3.63 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)
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 20% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 80% of foods
TOP 27% Calcium ⓘHigher in Calcium content than 73% of foods
TOP 36% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 22% 34% 13% 12% 21% 3% 7% 53% 55% 5% 1%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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

2% 6% 90%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 25% 25% 25% 15% 17% 6% 17% 18% 18%
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

19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g

Fiber content ratio for Kale

22% 36% 42%
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 OrangeOrange
Protein 1.9g 5% 78% 1.5 times less than BroccoliBroccoli
Fats 0.4g 1% 82% 83.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 41mg 46% 13% 1.3 times less than LemonLemon
Net carbs 3.63g N/A 61% 14.9 times less than ChocolateChocolate
Carbs 5.63g 2% 58% 5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.9mg 11% 64% 2.9 times less than BeefBeef
Calcium 72mg 7% 27% 1.7 times less than MilkMilk
Potassium 228mg 7% 53% 1.6 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Sugar 1.25g N/A 64% 7.2 times less than Coca-ColaCoca-Cola
Fiber 2g 8% 37% 1.2 times less than OrangeOrange
Copper 0.16mg 17% 36% 1.1 times more than ShiitakeShiitake
Zinc 0.24mg 2% 82% 26.3 times less than BeefBeef
Phosphorus 28mg 4% 85% 6.5 times less than Chicken meatChicken meat
Sodium 23mg 1% 80% 21.3 times less than White BreadWhite Bread
Vitamin A 13621IU 272% 9% 1.2 times less than CarrotCarrot
Vitamin A RAE 681µg 76% 20%
Vitamin E 0.85mg 6% 49% 1.7 times less than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.42mg 18% 40%
Vitamin B1 0.05mg 4% 70% 5 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 75% 1.9 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.05mg 1% 94% 23.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 817µg 681% 41% 8 times more than BroccoliBroccoli
Folate 13µg 3% 56% 4.7 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.05g 0% 86% 113.4 times less than BeefBeef
Monounsaturated Fat 0.03g N/A 87% 326.6 times less than AvocadoAvocado
Polyunsaturated fat 0.19g N/A 79% 244.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 13.3 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.5 times less than BeefBeef
Isoleucine 0.11mg 0% 90% 8 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 91% 18.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.11mg 0% 90% 4 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.3 times less than QuinoaQuinoa
Phenylalanine 0.1mg 0% 91% 6.9 times less than EggEgg
Valine 0.1mg 0% 91% 19.5 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 18.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.