Kale
Raw
4 ½ cup, chopped of kale (Raw) contains 148 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (31% of your Daily Value), vitamin a (168% of your Daily Value), and vitamin c (402% of your Daily Value).
Nutrition Facts
For 4 ½ cup, chopped of kale (302g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 148 | |
| Fats | 3g | 4% |
| Saturated fats | 0.3g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 115mg | 5% |
| Carbs | 26g | 10% |
| Net carbs | 16g | |
| Fiber | 11g | 39% |
| Sugar | 7g | |
| Protein | 13g | |
| Calcium | 452mg | 45% |
| Iron | 4mg | 55% |
| Potassium | 1480mg | 31% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 163μg | |
| Beta carotene | 17870μg | |
| Caffeine | 0mg | |
| Choline | 2mg | 0.4% |
| Copper | 5mg | 502% |
| Fluoride | – | |
| Folate (B9) | 425μg | 106% |
| Lycopene | 0μg | |
| Magnesium | 142mg | 34% |
| Manganese | 2mg | 86% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 277mg | 40% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 30% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 28% |
| Vitamin A IU | 30120IU | |
| Vitamin A | 1508μg | 168% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 63% |
| Vitamin C | 362mg | 402% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 5mg | 31% |
| Vitamin K | 2125μg | 1771% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.3g | 1% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.5g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
