Nutrients in 500 calories of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Weight per 500 Calories

Kale

1429g

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

Macros Ratio

Protein Fat Carbs

27%

31%

42%

500 kcal ▼

Macro Nutrients

Kale

Energy500 kcal

17.2%

Raw Kale has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat21.3 g

22%

Raw Kale has 21.285714285714 g of Fat per 500 calories, which is 22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.54 g

7.95%

Raw Kale has 2.5428571428571 g of Saturated Fat per 500 calories, which is 7.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 35.4 g

338%

Raw Kale has 5.4 g of Omega 3 per 500 calories, which is 338% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.16 g

24.5%

Raw Kale has 4.1571428571429 g of Omega 6 per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kale has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63 g

48.6%

Raw Kale has 63.142857142857 g of Carbohydrate per 500 calories, which is 48.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14 g

19.5%

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

Raw Kale has 14.142857142857 g of Sugars per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.86 g

8.08%

≤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 5.8571428571429 g of Fructose per 500 calories, which is 8.08% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose5.7 g

Raw Kale has 5.7142857142857 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.57 g

Raw Kale has 2.5714285714286 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber58.6 g

154%

Raw Kale has 58.571428571429 g of Fiber per 500 calories, which is 154% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein41.7 g

74.5%

Raw Kale has 41.714285714286 g of Protein per 500 calories, which is 74.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Kale

Vitamin A3443 μg

383%

RAE, retinol activity equivalents

Raw Kale has 3442.8571428571 μg of Vitamin A per 500 calories, which is 383% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.6 mg

135%

Thiamine

Raw Kale has 1.6142857142857 mg of Vitamin B1 per 500 calories, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B24.96 mg

381%

Riboflavin

Raw Kale has 4.9571428571429 mg of Vitamin B2 per 500 calories, which is 381% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B317 mg

105%

Niacin, nicotinic acid, niacinamide

Raw Kale has 16.857142857143 mg of Vitamin B3 per 500 calories, which is 105% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.3 mg

106%

Pantothenic acid

Raw Kale has 5.2857142857143 mg of Vitamin B5 per 500 calories, which is 106% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.1 mg

162%

Pyridoxine

Raw Kale has 2.1 mg of Vitamin B6 per 500 calories, which is 162% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9886 μg

221%

Folates and Folic Acid

Raw Kale has 885.71428571429 μg of Vitamin B9 per 500 calories, which is 221% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C1334 mg

1483%

Ascorbic acid

Raw Kale has 1334.2857142857 mg of Vitamin C per 500 calories, which is 1483% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E9.43 mg

63%

Tocopherols and Tocotrienols

Raw Kale has 9.4285714285714 mg of Vitamin E per 500 calories, which is 63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5566 μg

4638%

Phytomenadione or phylloquinone

Raw Kale has 5565.7142857143 μg of Vitamin K per 500 calories, which is 4638% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium3629 mg

363%

Raw Kale has 3628.5714285714 mg of Calcium per 500 calories, which is 363% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84%

Raw Kale has 0.75714285714286 mg of Copper per 500 calories, which is 84% 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

Iron23 mg

286%

Raw Kale has 22.857142857143 mg of Iron per 500 calories, which is 286% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium471 mg

112%

Raw Kale has 471.42857142857 mg of Magnesium per 500 calories, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13 mg

571%

Raw Kale has 13.142857142857 mg of Manganese per 500 calories, which is 571% 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

Phosphorus786 mg

112%

Raw Kale has 785.71428571429 mg of Phosphorus per 500 calories, which is 112% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4971 mg

146%

Raw Kale has 4971.4285714286 mg of Potassium per 500 calories, which is 146% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.4%

Raw Kale has 12.857142857143 μg of Selenium per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium757 mg

50.5%

Raw Kale has 757.14285714286 mg of Sodium per 500 calories, which is 50.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.57 mg

50.6%

Raw Kale has 5.5714285714286 mg of Zinc per 500 calories, which is 50.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1280 g

34.6%

Raw Kale has 1280.4285714286 g of Water per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Kale:

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

Minerals in 500 calories of Raw Kale:

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

Macronutrients in 500 calories of Raw Kale:

500 calories of Kale has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Fat, Omega 6, Carbohydrate and Protein.
It also has a good amount of Saturated Fat, Sugars 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 500 calories of Kale

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Kale with: