Nutrients in 7 ounces of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs

27%

31%

42%

7 oz ▼

Macro Nutrients

Kale

Energy69.5 kcal

2.4%

Raw Kale has 69.456275 kcal of Energy per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.96 g

3.05%

Raw Kale has 2.95685285 g of Fat per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Raw Kale has 0.35323477 g of Saturated Fat per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.75 g

47%

Raw Kale has 0.75012777 g of Omega 3 per 7 ounces, which is 47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.4%

Raw Kale has 0.577479315 g of Omega 6 per 7 ounces, which is 3.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kale has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.77 g

6.75%

Raw Kale has 8.7713353 g of Carbohydrate per 7 ounces, which is 6.75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.96 g

2.7%

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

Raw Kale has 1.96462035 g of Sugars per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.81 g

1.12%

≤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 0.81363065 g of Fructose per 7 ounces, which is 1.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.79 g

Raw Kale has 0.793786 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.36 g

Raw Kale has 0.3572037 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.14 g

21.4%

Raw Kale has 8.1363065 g of Fiber per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.8 g

10.3%

Raw Kale has 5.7946378 g of Protein per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A478 μg

53%

RAE, retinol activity equivalents

Raw Kale has 478.256065 μg of Vitamin A per 7 ounces, which is 53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.7%

Thiamine

Raw Kale has 0.224244545 mg of Vitamin B1 per 7 ounces, which is 18.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.69 mg

53%

Riboflavin

Raw Kale has 0.688609355 mg of Vitamin B2 per 7 ounces, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.34 mg

14.6%

Niacin, nicotinic acid, niacinamide

Raw Kale has 2.3416687 mg of Vitamin B3 per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg

14.7%

Pantothenic acid

Raw Kale has 0.73425205 mg of Vitamin B5 per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.4%

Pyridoxine

Raw Kale has 0.291716355 mg of Vitamin B6 per 7 ounces, which is 22.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9123 μg

30.8%

Folates and Folic Acid

Raw Kale has 123.03683 μg of Vitamin B9 per 7 ounces, which is 30.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C185 mg

206%

Ascorbic acid

Raw Kale has 185.349031 mg of Vitamin C per 7 ounces, which is 206% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.73%

Tocopherols and Tocotrienols

Raw Kale has 1.3097469 mg of Vitamin E per 7 ounces, which is 8.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K773 μg

644%

Phytomenadione or phylloquinone

Raw Kale has 773.147564 μg of Vitamin K per 7 ounces, which is 644% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium504 mg

50.4%

Raw Kale has 504.05411 mg of Calcium per 7 ounces, which is 50.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

11.7%

Raw Kale has 0.105176645 mg of Copper per 7 ounces, which is 11.7% 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

Iron3.18 mg

39.7%

Raw Kale has 3.175144 mg of Iron per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium65.5 mg

15.6%

Raw Kale has 65.487345 mg of Magnesium per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.83 mg

79.4%

Raw Kale has 1.8257078 mg of Manganese per 7 ounces, which is 79.4% 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

Phosphorus109 mg

15.6%

Raw Kale has 109.145575 mg of Phosphorus per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium691 mg

20.3%

Raw Kale has 690.59382 mg of Potassium per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Raw Kale has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium105 mg

Raw Kale has 105.176645 mg of Sodium per 7 ounces, which is 7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

7.04%

Raw Kale has 0.77394135 mg of Zinc per 7 ounces, which is 7.04% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water178 g

4.8%

Raw Kale has 177.86759795 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Kale:

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

Minerals in 7 ounces of Raw Kale:

7 ounces of Kale is an excellent source of Calcium, Iron, Manganese and Potassium.
It has a good amount of Copper, Magnesium, Phosphorus, Sodium and Zinc.
It also has some Selenium.

Macronutrients in 7 ounces of Raw Kale:

7 ounces of Kale is an excellent source of Omega 3 and Fiber.
It has a good amount of Protein.
It also has some Fat, Omega 6, Carbohydrate and Sugars.
While 7 ounces of product has trace amounts of 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 7 ounces of Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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