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Nutrients in 100 calories of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Weight per 100 Calories

Kale
286g

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

Macros Ratio

Protein Fat Carbs
27%
31%
42%
100 kcal ▼

Macro Nutrients

Kale
Energy100 kcal
3.45%
Raw Kale has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.26 g
4.4%
Raw Kale has 4.2571428571429 g of Fat per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.51 g
1.6%
Raw Kale has 0.50857142857143 g of Saturated Fat per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.08 g
67.5%
Raw Kale has 1.08 g of Omega 3 per 100 calories, which is 67.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.83 g
4.9%
Raw Kale has 0.83142857142857 g of Omega 6 per 100 calories, which is 4.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Kale has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12.6 g
9.7%
Raw Kale has 12.628571428571 g of Carbohydrate per 100 calories, which is 9.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.83 g
3.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kale has 2.8285714285714 g of Sugars per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.17 g
1.6%
≤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 1.1714285714286 g of Fructose per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.14 g
%
Raw Kale has 1.1428571428571 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.51 g
%
Raw Kale has 0.51428571428571 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11.7 g
31%
Raw Kale has 11.714285714286 g of Fiber per 100 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.34 g
15%
Raw Kale has 8.3428571428571 g of Protein per 100 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale
Vitamin A689 μg
76.5%
RAE, retinol activity equivalents
Raw Kale has 688.57142857143 μg of Vitamin A per 100 calories, which is 76.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg
27%
Thiamine
Raw Kale has 0.32285714285714 mg of Vitamin B1 per 100 calories, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.99 mg
76.3%
Riboflavin
Raw Kale has 0.99142857142857 mg of Vitamin B2 per 100 calories, which is 76.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.37 mg
21%
Niacin, nicotinic acid, niacinamide
Raw Kale has 3.3714285714286 mg of Vitamin B3 per 100 calories, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.06 mg
21%
Pantothenic acid
Raw Kale has 1.0571428571429 mg of Vitamin B5 per 100 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg
32.3%
Pyridoxine
Raw Kale has 0.42 mg of Vitamin B6 per 100 calories, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9177 μg
44.3%
Folates and Folic Acid
Raw Kale has 177.14285714286 μg of Vitamin B9 per 100 calories, which is 44.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kale has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C267 mg
297%
Ascorbic acid
Raw Kale has 266.85714285714 mg of Vitamin C per 100 calories, which is 297% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kale has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg
12.6%
Tocopherols and Tocotrienols
Raw Kale has 1.8857142857143 mg of Vitamin E per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1113 μg
928%
Phytomenadione or phylloquinone
Raw Kale has 1113.1428571429 μg of Vitamin K per 100 calories, which is 928% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale
Calcium726 mg
72.6%
Raw Kale has 725.71428571429 mg of Calcium per 100 calories, which is 72.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Raw Kale has 0.15142857142857 mg of Copper per 100 calories, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.57 mg
57%
Raw Kale has 4.5714285714286 mg of Iron per 100 calories, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium94 mg
22.4%
Raw Kale has 94.285714285714 mg of Magnesium per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.63 mg
114%
Raw Kale has 2.6285714285714 mg of Manganese per 100 calories, which is 114% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus157 mg
22.4%
Raw Kale has 157.14285714286 mg of Phosphorus per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium994 mg
29.2%
Raw Kale has 994.28571428571 mg of Potassium per 100 calories, which is 29.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.57 μg
4.68%
Raw Kale has 2.5714285714286 μg of Selenium per 100 calories, which is 4.68% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium151 mg
10%
Raw Kale has 151.42857142857 mg of Sodium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
10%
Raw Kale has 1.1142857142857 mg of Zinc per 100 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water256 g
6.92%
Raw Kale has 256.08571428571 g of Water per 100 calories, which is 6.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Kale:
Minerals in 100 calories of Raw Kale:
Macronutrients in 100 calories of Raw Kale:



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