Nutrients in 300 calories of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Weight per 300 Calories

Kale

857g

Raw Kale has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

31%

42%

300 kcal ▼

Macro Nutrients

Kale

Energy300 kcal

10.3%

Raw Kale has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.8 g

13%

Raw Kale has 12.771428571429 g of Fat per 300 calories, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.53 g

4.77%

Raw Kale has 1.5257142857143 g of Saturated Fat per 300 calories, which is 4.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.24 g

203%

Raw Kale has 3.24 g of Omega 3 per 300 calories, which is 203% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.5 g

14.7%

Raw Kale has 2.4942857142857 g of Omega 6 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kale has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29%

Raw Kale has 37.885714285714 g of Carbohydrate per 300 calories, which is 29% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.5 g

11.7%

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

Raw Kale has 8.4857142857143 g of Sugars per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.5 g

4.85%

≤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 3.5142857142857 g of Fructose per 300 calories, which is 4.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.43 g

Raw Kale has 3.4285714285714 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.54 g

Raw Kale has 1.5428571428571 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber35 g

92%

Raw Kale has 35.142857142857 g of Fiber per 300 calories, which is 92% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25 g

44.7%

Raw Kale has 25.028571428571 g of Protein per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A2066 μg

230%

RAE, retinol activity equivalents

Raw Kale has 2065.7142857143 μg of Vitamin A per 300 calories, which is 230% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.97 mg

80.7%

Thiamine

Raw Kale has 0.96857142857143 mg of Vitamin B1 per 300 calories, which is 80.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.97 mg

229%

Riboflavin

Raw Kale has 2.9742857142857 mg of Vitamin B2 per 300 calories, which is 229% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

63.2%

Niacin, nicotinic acid, niacinamide

Raw Kale has 10.114285714286 mg of Vitamin B3 per 300 calories, which is 63.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.17 mg

63.4%

Pantothenic acid

Raw Kale has 3.1714285714286 mg of Vitamin B5 per 300 calories, which is 63.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.26 mg

97%

Pyridoxine

Raw Kale has 1.26 mg of Vitamin B6 per 300 calories, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9531 μg

133%

Folates and Folic Acid

Raw Kale has 531.42857142857 μg of Vitamin B9 per 300 calories, which is 133% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C801 mg

890%

Ascorbic acid

Raw Kale has 800.57142857143 mg of Vitamin C per 300 calories, which is 890% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.66 mg

37.7%

Tocopherols and Tocotrienols

Raw Kale has 5.6571428571429 mg of Vitamin E per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3339 μg

2783%

Phytomenadione or phylloquinone

Raw Kale has 3339.4285714286 μg of Vitamin K per 300 calories, which is 2783% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium2177 mg

218%

Raw Kale has 2177.1428571429 mg of Calcium per 300 calories, which is 218% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.5%

Raw Kale has 0.45428571428571 mg of Copper per 300 calories, which is 50.5% 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

Iron13.7 mg

171%

Raw Kale has 13.714285714286 mg of Iron per 300 calories, which is 171% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium283 mg

67.3%

Raw Kale has 282.85714285714 mg of Magnesium per 300 calories, which is 67.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.9 mg

343%

Raw Kale has 7.8857142857143 mg of Manganese per 300 calories, which is 343% 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

Phosphorus471 mg

67.3%

Raw Kale has 471.42857142857 mg of Phosphorus per 300 calories, which is 67.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2983 mg

87.7%

Raw Kale has 2982.8571428571 mg of Potassium per 300 calories, which is 87.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.7 μg

14%

Raw Kale has 7.7142857142857 μg of Selenium per 300 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium454 mg

30.3%

Raw Kale has 454.28571428571 mg of Sodium per 300 calories, which is 30.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.34 mg

30.4%

Raw Kale has 3.3428571428571 mg of Zinc per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water768 g

20.8%

Raw Kale has 768.25714285714 g of Water per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Kale:

300 calories of Kale has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Kale:

300 calories of Kale has outstanding amounts of Calcium, Iron, Manganese and Potassium.
It is an excellent source of Copper, Magnesium, Phosphorus, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Raw Kale:

300 calories of Kale has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Fat, Omega 6 and Sugars.
This vegetable has some Saturated Fat and Fructose.
It has no Glucose and Sucrose.

Compare Raw Kale with:

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

Food Info

Nutrients in 300 calories of Kale

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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