Kale raw nutrition: calories, carbs, GI, protein, fiber, fats
Kale, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Kale raw
| Calories ⓘ Calories for selected serving | 49 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5 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. | -8 (alkaline) |
Kale raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 49 | |
| Calories in 1 cup 1" pieces, loosely packed | 8 | 16 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
29970IU of 5,000IU
599%
Vitamin E:
4.6mg of 15mg
31%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
360mg of 90mg
400%
Vitamin B1:
0.33mg of 1mg
28%
Vitamin B2:
0.39mg of 1mg
30%
Vitamin B3:
3mg of 16mg
19%
Vitamin B5:
0.27mg of 5mg
5.5%
Vitamin B6:
0.81mg of 1mg
63%
Folate:
423µg of 400µg
106%
Vitamin B12:
0µg of 2µg
0%
Choline:
2.4mg of 550mg
0.44%
Vitamin K:
2114µg of 120µg
1762%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 9%
4.3 g of 50 g
4.3 g (9% of DV )
Fats:
Daily Value: 1%
0.9 g of 65 g
0.9 g (1% of DV )
Carbs:
Daily Value: 3%
8.8 g of 300 g
8.8 g (3% of DV )
Water:
Daily Value: 4%
84 g of 2,000 g
84 g (4% of DV )
Other:
2 g
2 g
Fat type information
Saturated Fat:
0.09 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.34 g
Fiber content ratio for Kale raw
Sugar:
2.3 g
Fiber:
3.6 g
Other:
2.9 g
All nutrients for Kale raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 49kcal | 2% | 87% |
Equal to Orange
|
| Protein | 4.3g | 10% | 64% |
1.5 times more than Broccoli
|
| Fats | 0.93g | 1% | 75% |
35.8 times less than Cheese
|
| Vitamin C | 120mg | 133% | 10% |
2.3 times more than Lemon
|
| Net carbs | 5.2g | N/A | 56% |
10.5 times less than Chocolate
|
| Carbs | 8.8g | 3% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 47mg | 11% | 23% |
3 times less than Almonds
|
| Calcium | 150mg | 15% | 15% |
1.2 times more than Milk
|
| Potassium | 491mg | 14% | 13% |
3.3 times more than Cucumber
|
| Iron | 1.5mg | 18% | 49% |
1.8 times less than Beef broiled
|
| Sugar | 2.3g | N/A | 58% |
4 times less than Coca-Cola
|
| Fiber | 3.6g | 14% | 23% |
1.5 times more than Orange
|
| Copper | 1.5mg | 167% | 16% |
10.6 times more than Shiitake
|
| Zinc | 0.56mg | 5% | 67% |
11.3 times less than Beef broiled
|
| Phosphorus | 92mg | 13% | 66% |
2 times less than Chicken meat
|
| Sodium | 38mg | 2% | 76% |
12.9 times less than White Bread
|
| Vitamin A | 500µg | 56% | 21% | |
| Vitamin E | 1.5mg | 10% | 42% |
1.1 times more than Kiwi
|
| Manganese | 0.66mg | 29% | 35% | |
| Selenium | 0.9µg | 2% | 83% | |
| Vitamin B1 | 0.11mg | 9% | 46% |
2.4 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 62% |
Equal to Avocado
|
| Vitamin B3 | 1mg | 6% | 69% |
9.6 times less than Turkey meat
|
| Vitamin B5 | 0.09mg | 2% | 90% |
12.4 times less than Sunflower seeds
|
| Vitamin B6 | 0.27mg | 21% | 42% |
2.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 705µg | 587% | 41% |
6.9 times more than Broccoli
|
| Folate | 141µg | 35% | 21% |
2.3 times more than Brussels sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Choline | 0.8mg | 0% | 96% | |
| Saturated Fat | 0.09g | 0% | 82% |
64.8 times less than Beef broiled
|
| Monounsaturated Fat | 0.05g | N/A | 84% |
188.4 times less than Avocado
|
| Polyunsaturated fat | 0.34g | N/A | 70% |
139.6 times less than Walnut
|
| 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 49
% Daily Value*
1.4%
Total Fat
0.93g
0.41%
Saturated Fat 0.09g
0
Trans Fat
0g
0
Cholesterol 0mg
1.7%
Sodium 38mg
2.9%
Total Carbohydrate
8.8g
14%
Dietary Fiber
3.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
4.3g
Vitamin D
0mcg
0
Calcium
150mg
15%
Iron
1.5mg
18%
Potassium
491mg
14%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.