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 per 100-gram serving | 49 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5.15 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) |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Vitamin C ⓘHigher in Vitamin C content than 90% of foods
Potassium ⓘHigher in Potassium content than 87% of foods
Calcium ⓘHigher in Calcium content than 85% of foods
Copper ⓘHigher in Copper content than 84% of foods
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
Calcium:
150 mg of 1,000 mg
15%
Iron:
1.47 mg of 8 mg
18%
Magnesium:
47 mg of 420 mg
11%
Phosphorus:
92 mg of 700 mg
13%
Potassium:
491 mg of 3,400 mg
14%
Sodium:
38 mg of 2,300 mg
2%
Zinc:
0.56 mg of 11 mg
5%
Copper:
1.499 mg of 1 mg
167%
Manganese:
0.659 mg of 2 mg
29%
Selenium:
0.9 µg of 55 µg
2%
Choline:
0.8 mg of 550 mg
0%
Mineral chart - relative view
Potassium
491 mg
TOP 13%
Calcium
150 mg
TOP 15%
Copper
1.499 mg
TOP 16%
Magnesium
47 mg
TOP 23%
Manganese
0.659 mg
TOP 35%
Iron
1.47 mg
TOP 49%
Phosphorus
92 mg
TOP 66%
Zinc
0.56 mg
TOP 67%
Sodium
38 mg
TOP 76%
Selenium
0.9 µg
TOP 83%
Choline
0.8 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
9990 IU of 5,000 IU
200%
Vitamin E :
1.54 mg of 15 mg
10%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
120 mg of 90 mg
133%
Vitamin B1:
0.11 mg of 1 mg
9%
Vitamin B2:
0.13 mg of 1 mg
10%
Vitamin B3:
1 mg of 16 mg
6%
Vitamin B5:
0.091 mg of 5 mg
2%
Vitamin B6:
0.271 mg of 1 mg
21%
Folate:
141 µg of 400 µg
35%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
704.8 µg of 120 µg
587%
Vitamin chart - relative view
Vitamin A
9990 IU
TOP 9%
Vitamin C
120 mg
TOP 10%
Folate
141 µg
TOP 21%
Vitamin K
704.8 µg
TOP 41%
Vitamin E
1.54 mg
TOP 42%
Vitamin B6
0.271 mg
TOP 42%
Vitamin B1
0.11 mg
TOP 46%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B3
1 mg
TOP 69%
Vitamin B5
0.091 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 9%
4.28 g of 50 g
9%
Fats:
Daily Value: 1%
0.93 g of 65 g
1%
Carbs:
Daily Value: 3%
8.75 g of 300 g
3%
Water:
Daily Value: 4%
84.04 g of 2,000 g
4%
Other:
2 g
Fat type information
Saturated Fat:
0.091 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.338 g
Fiber content ratio for Kale raw
Sugar:
2.26 g
Fiber:
3.6 g
Other:
2.89 g
All nutrients for Kale raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 49kcal | 2% | 87% |
Equal to Orange
|
| Protein | 4.28g | 10% | 64% |
1.5 times more than Broccoli
|
| Fats | 0.93g | 1% | 75% |
35.8 times less than Cheddar Cheese
|
| Vitamin C | 120mg | 133% | 10% |
2.3 times more than Lemon
|
| Net carbs | 5.15g | N/A | 56% |
10.5 times less than Chocolate
|
| Carbs | 8.75g | 3% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.47mg | 18% | 49% |
1.8 times less than Beef broiled
|
| Calcium | 150mg | 15% | 15% |
1.2 times more than Milk
|
| Potassium | 491mg | 14% | 13% |
3.3 times more than Cucumber
|
| Magnesium | 47mg | 11% | 23% |
3 times less than Almond
|
| Sugar | 2.26g | 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 | 9990IU | 200% | 9% |
1.7 times less than Carrot
|
| Vitamin A RAE | 500µg | 56% | 21% | |
| Vitamin E | 1.54mg | 10% | 42% |
1.1 times more than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.66mg | 29% | 35% | |
| 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 seed
|
| Vitamin B6 | 0.27mg | 21% | 42% |
2.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 704.8µg | 587% | 41% |
6.9 times more than Broccoli
|
| Folate | 141µg | 35% | 21% |
2.3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| 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*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
2%
Sodium 38mg
3%
Total Carbohydrate
9g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
4g
Vitamin D
0mcg
0%
Calcium
150mg
15%
Iron
1mg
13%
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
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
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.