Marrow-stem Kale nutrition: calories, carbs, GI, protein, fiber, fats
Collards, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Marrow-stem Kale
| 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) |
| Calories ⓘ Calories per 100-gram serving | 32 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.42 grams |
| Serving Size ⓘ Serving sizes are 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) |
Calcium ⓘHigher in Calcium content than 90% of foods
Vitamin A ⓘHigher in Vitamin A content than 89% of foods
Vitamin C ⓘHigher in Vitamin C content than 86% of foods
Fiber ⓘHigher in Fiber content than 79% of foods
Folate ⓘHigher in Folate content than 79% of foods
Marrow-stem Kale calories (kcal)
| Serving Size | 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
Calcium:
232 mg of 1,000 mg
23%
Iron:
0.47 mg of 8 mg
6%
Magnesium:
27 mg of 420 mg
6%
Phosphorus:
25 mg of 700 mg
4%
Potassium:
213 mg of 3,400 mg
6%
Sodium:
17 mg of 2,300 mg
1%
Zinc:
0.21 mg of 11 mg
2%
Copper:
0.046 mg of 1 mg
5%
Manganese:
0.658 mg of 2 mg
29%
Selenium:
1.3 µg of 55 µg
2%
Choline:
23.2 mg of 550 mg
4%
Mineral chart - relative view
Calcium
232 mg
TOP 10%
Manganese
0.658 mg
TOP 35%
Magnesium
27 mg
TOP 37%
Potassium
213 mg
TOP 56%
Choline
23.2 mg
TOP 74%
Iron
0.47 mg
TOP 78%
Selenium
1.3 µg
TOP 80%
Sodium
17 mg
TOP 82%
Copper
0.046 mg
TOP 82%
Zinc
0.21 mg
TOP 84%
Phosphorus
25 mg
TOP 86%
Vitamin coverage chart
Vitamin A:
5019 IU of 5,000 IU
100%
Vitamin E :
2.26 mg of 15 mg
15%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
35.3 mg of 90 mg
39%
Vitamin B1:
0.054 mg of 1 mg
5%
Vitamin B2:
0.13 mg of 1 mg
10%
Vitamin B3:
0.742 mg of 16 mg
5%
Vitamin B5:
0.267 mg of 5 mg
5%
Vitamin B6:
0.165 mg of 1 mg
13%
Folate:
129 µg of 400 µg
32%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
437.1 µg of 120 µg
364%
Vitamin chart - relative view
Vitamin A
5019 IU
TOP 11%
Vitamin C
35.3 mg
TOP 14%
Folate
129 µg
TOP 21%
Vitamin E
2.26 mg
TOP 40%
Vitamin K
437.1 µg
TOP 41%
Vitamin B6
0.165 mg
TOP 53%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B1
0.054 mg
TOP 70%
Vitamin B3
0.742 mg
TOP 73%
Vitamin B5
0.267 mg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3.02 g of 50 g
6%
Fats:
Daily Value: 1%
0.61 g of 65 g
1%
Carbs:
Daily Value: 2%
5.42 g of 300 g
2%
Water:
Daily Value: 4%
89.62 g of 2,000 g
4%
Other:
1.33 g
Protein quality breakdown
Tryptophan:
31 mg of 280 mg
11%
Threonine:
86 mg of 1,050 mg
8%
Isoleucine:
100 mg of 1,400 mg
7%
Leucine:
151 mg of 2,730 mg
6%
Lysine:
117 mg of 2,100 mg
6%
Methionine:
33 mg of 1,050 mg
3%
Phenylalanine:
87 mg of 1,750 mg
5%
Valine:
120 mg of 1,820 mg
7%
Histidine:
47 mg of 700 mg
7%
Fat type information
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 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 |
| Calories | 32kcal | 2% | 93% |
1.5 times less than Orange
|
| Protein | 3.02g | 7% | 71% |
1.1 times more than Broccoli
|
| Fats | 0.61g | 1% | 79% |
54.6 times less than Cheddar Cheese
|
| Vitamin C | 35.3mg | 39% | 14% |
1.5 times less than Lemon
|
| Net carbs | 1.42g | N/A | 68% |
38.1 times less than Chocolate
|
| Carbs | 5.42g | 2% | 59% |
5.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.47mg | 6% | 78% |
5.5 times less than Beef
|
| Calcium | 232mg | 23% | 10% |
1.9 times more than Milk
|
| Potassium | 213mg | 6% | 56% |
1.4 times more than Cucumber
|
| Magnesium | 27mg | 6% | 37% |
5.2 times less than Almond
|
| 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
|
| Phosphorus | 25mg | 4% | 86% |
7.3 times less than Chicken meat
|
| Sodium | 17mg | 1% | 82% |
28.8 times less than White Bread
|
| Vitamin A | 5019IU | 100% | 11% |
3.3 times less than Carrot
|
| Vitamin A RAE | 251µg | 28% | 24% | |
| Vitamin E | 2.26mg | 15% | 40% |
1.5 times more than Kiwifruit
|
| Selenium | 1.3µg | 2% | 80% | |
| Manganese | 0.66mg | 29% | 35% | |
| 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 seed
|
| Vitamin B6 | 0.17mg | 13% | 53% |
1.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 437.1µg | 364% | 41% |
4.3 times more than Broccoli
|
| Folate | 129µg | 32% | 21% |
2.1 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.06g | 0% | 85% |
107.2 times less than Beef
|
| 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
|
| Isoleucine | 0.1mg | 0% | 90% |
9.1 times less than Salmon raw
|
| Leucine | 0.15mg | 0% | 91% |
16.1 times less than Tuna
|
| 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
|
| 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 32
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 17mg
2%
Total Carbohydrate
5g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
232mg
23%
Iron
0mg
0%
Potassium
213mg
6%
*
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
Marrow-stem Kale nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.