Marrow-stem Kale nutrition: calories, carbs, GI, protein, fiber, fats
Collards, raw
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Marrow-stem Kale
| Calories ⓘ Calories for selected serving | 32 kcal |
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, chopped (36 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. | -5.8 (alkaline) |
Marrow-stem Kale calories (kcal)
| Calories for different serving sizes of marrow-stem Kale | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 32 | |
| Calories in 1 cup, chopped | 12 | 36 g |
Marrow-stem Kale Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
753µg of 900µg
84%
Vitamin E:
6.8mg of 15mg
45%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
106mg of 90mg
118%
Vitamin B1:
0.16mg of 1mg
14%
Vitamin B2:
0.39mg of 1mg
30%
Vitamin B3:
2.2mg of 16mg
14%
Vitamin B5:
0.8mg of 5mg
16%
Vitamin B6:
0.5mg of 1mg
38%
Folate:
387µg of 400µg
97%
Vitamin B12:
0µg of 2µg
0%
Choline:
70mg of 550mg
13%
Vitamin K:
1311µg of 120µg
1093%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 6%
3 g of 50 g
3 g (6% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 2%
5.4 g of 300 g
5.4 g (2% of DV )
Water:
Daily Value: 4%
89.6 g of 2,000 g
89.6 g (4% of DV )
Other:
1.3 g
1.3 g
Protein quality breakdown
Tryptophan:
93mg of 280mg
33%
Threonine:
258mg of 1,050mg
25%
Isoleucine:
300mg of 1,400mg
21%
Leucine:
453mg of 2,730mg
17%
Lysine:
351mg of 2,100mg
17%
Methionine:
99mg of 1,050mg
9.4%
Phenylalanine:
261mg of 1,750mg
15%
Valine:
360mg of 1,820mg
20%
Histidine:
141mg of 700mg
20%
Fat type information
Saturated fat:
0.06 g
Monounsaturated fat:
0.03 g
Polyunsaturated fat:
0.2 g
Fiber content ratio for Marrow-stem Kale
Sugar:
0.46 g
Fiber:
4 g
Other:
0.96 g
All nutrients for Marrow-stem Kale per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 251µg | 28% | 24% | |
| Calories | 32kcal | 2% | 93% |
1.5 times less than Orange
|
| Protein | 3g | 7% | 71% |
1.1 times more than Broccoli
|
| Fats | 0.61g | 1% | 79% |
54.6 times less than Cheese
|
| Vitamin C | 35mg | 39% | 14% |
1.5 times less than Lemon
|
| Carbs | 5.4g | 2% | 59% |
5.2 times less than Rice
|
| Net carbs | 1.4g | N/A | 68% |
38.1 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 27mg | 6% | 37% |
5.2 times less than Almonds
|
| Calcium | 232mg | 23% | 10% |
1.9 times more than Milk
|
| Potassium | 213mg | 6% | 56% |
1.4 times more than Cucumber
|
| Iron | 0.47mg | 6% | 78% |
5.5 times less than Beef broiled
|
| Sugar | 0.46g | N/A | 71% |
19.5 times less than Coca-Cola
|
| Fiber | 4g | 16% | 21% |
1.7 times more than Orange
|
| Copper | 0.05mg | 5% | 82% |
3.1 times less than Shiitake
|
| Zinc | 0.21mg | 2% | 84% |
30 times less than Beef broiled
|
| Phosphorus | 25mg | 4% | 86% |
7.3 times less than Chicken meat
|
| Sodium | 17mg | 1% | 82% |
28.8 times less than White bread
|
| Vitamin E | 2.3mg | 15% | 40% |
1.5 times more than Kiwi
|
| Manganese | 0.66mg | 29% | 35% | |
| Selenium | 1.3µg | 2% | 80% | |
| Vitamin B1 | 0.05mg | 5% | 70% |
4.9 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 62% |
Equal to Avocado
|
| Vitamin B3 | 0.74mg | 5% | 73% |
12.9 times less than Turkey meat
|
| Vitamin B5 | 0.27mg | 5% | 76% |
4.2 times less than Sunflower seeds
|
| Vitamin B6 | 0.17mg | 13% | 53% |
1.4 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 437µg | 364% | 41% |
4.3 times more than Broccoli
|
| Folate | 129µg | 32% | 21% |
2.1 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.06g | 0% | 85% |
107.2 times less than Beef broiled
|
| Choline | 23mg | 4% | 74% | |
| Monounsaturated fat | 0.03g | N/A | 87% |
326.6 times less than Avocado
|
| Polyunsaturated fat | 0.2g | N/A | 78% |
234.7 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 90% |
9.8 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 91% |
8.4 times less than Beef broiled
|
| Isoleucine | 0.1mg | 0% | 90% |
9.1 times less than Salmon raw
|
| Leucine | 0.15mg | 0% | 91% |
16.1 times less than Tuna Bluefin
|
| Lysine | 0.12mg | 0% | 90% |
3.9 times less than Tofu
|
| Methionine | 0.03mg | 0% | 91% |
2.9 times less than Quinoa
|
| Phenylalanine | 0.09mg | 0% | 91% |
7.7 times less than Egg
|
| Valine | 0.12mg | 0% | 91% |
16.9 times less than Soybean raw
|
| Histidine | 0.05mg | 0% | 91% |
15.9 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 32
% Daily Value*
0.94%
Total Fat
0.61g
0.25%
Saturated Fat 0.06g
0
Trans Fat
0g
0
Cholesterol 0mg
0.74%
Sodium 17mg
1.8%
Total Carbohydrate
5.4g
16%
Dietary Fiber
4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0
Calcium
232mg
23%
Iron
0.47mg
5.9%
Potassium
213mg
6.3%
*
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
Marrow-stem 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.