Nutrients in 100 grams of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs

27%

31%

42%

100 g ▼

Macro Nutrients

Kale

Energy35 kcal

1.2%

Raw Kale has 35 kcal of Energy per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.54%

Raw Kale has 1.49 g of Fat per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Raw Kale has 0.178 g of Saturated Fat per 100 grams, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.38 g

23.6%

Raw Kale has 0.378 g of Omega 3 per 100 grams, which is 23.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Kale has 0.291 g of Omega 6 per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kale has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.4 g

3.4%

Raw Kale has 4.42 g of Carbohydrate per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.99 g

1.37%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kale has 0.99 g of Sugars per 100 grams, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.41 g

0.57%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Kale has 0.41 g of Fructose per 100 grams, which is 0.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.4 g

Raw Kale has 0.4 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.18 g

Raw Kale has 0.18 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.1 g

10.8%

Raw Kale has 4.1 g of Fiber per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.92 g

5.2%

Raw Kale has 2.92 g of Protein per 100 grams, which is 5.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A241 μg

26.8%

RAE, retinol activity equivalents

Raw Kale has 241 μg of Vitamin A per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.4%

Thiamine

Raw Kale has 0.113 mg of Vitamin B1 per 100 grams, which is 9.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

26.7%

Riboflavin

Raw Kale has 0.347 mg of Vitamin B2 per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.18 mg

7.38%

Niacin, nicotinic acid, niacinamide

Raw Kale has 1.18 mg of Vitamin B3 per 100 grams, which is 7.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg

7.4%

Pantothenic acid

Raw Kale has 0.37 mg of Vitamin B5 per 100 grams, which is 7.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.3%

Pyridoxine

Raw Kale has 0.147 mg of Vitamin B6 per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B962 μg

15.5%

Folates and Folic Acid

Raw Kale has 62 μg of Vitamin B9 per 100 grams, which is 15.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kale has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C93 mg

104%

Ascorbic acid

Raw Kale has 93.4 mg of Vitamin C per 100 grams, which is 104% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kale has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.66 mg

4.4%

Tocopherols and Tocotrienols

Raw Kale has 0.66 mg of Vitamin E per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K390 μg

325%

Phytomenadione or phylloquinone

Raw Kale has 389.6 μg of Vitamin K per 100 grams, which is 325% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium254 mg

25.4%

Raw Kale has 254 mg of Calcium per 100 grams, which is 25.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.053 mg

5.9%

Raw Kale has 0.053 mg of Copper per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.6 mg

20%

Raw Kale has 1.6 mg of Iron per 100 grams, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium33 mg

7.86%

Raw Kale has 33 mg of Magnesium per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.92 mg

40%

Raw Kale has 0.92 mg of Manganese per 100 grams, which is 40% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus55 mg

7.86%

Raw Kale has 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium348 mg

10.2%

Raw Kale has 348 mg of Potassium per 100 grams, which is 10.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Raw Kale has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium53 mg

3.53%

Raw Kale has 53 mg of Sodium per 100 grams, which is 3.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.39 mg

3.55%

Raw Kale has 0.39 mg of Zinc per 100 grams, which is 3.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water89.6 g

2.42%

Raw Kale has 89.63 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Kale:

100 grams of Kale has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A and Vitamin B2.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Kale:

100 grams of Kale is an excellent source of Calcium and Manganese.
It has a good amount of Iron, Magnesium, Phosphorus and Potassium.
It also has some Copper, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 100 grams of Raw Kale:

100 grams of Kale is an excellent source of Omega 3.
It has a good amount of Fiber.
It also has some Carbohydrate and Protein.
While 100 grams of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Raw Kale with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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