Kale
Raw
453 grams of kale (Raw) contains 222 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (47% of your Daily Value), vitamin a (252% of your Daily Value), and vitamin c (604% of your Daily Value).
Nutrition Facts
For 453 grams of kale
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 222 | |
| Fats | 4g | 5% |
| Saturated fats | 0.4g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 172mg | 7% |
| Carbs | 40g | 14% |
| Net carbs | 23g | |
| Fiber | 16g | 58% |
| Sugar | 10g | |
| Protein | 19g | |
| Calcium | 680mg | 68% |
| Iron | 7mg | 83% |
| Potassium | 2224mg | 47% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 245μg | |
| Beta carotene | 26849μg | |
| Caffeine | 0mg | |
| Choline | 4mg | 1% |
| Copper | 7mg | 754% |
| Fluoride | – | |
| Folate (B9) | 639μg | 160% |
| Lycopene | 0μg | |
| Magnesium | 213mg | 51% |
| Manganese | 3mg | 130% |
| Niacin | 5mg | 28% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 417mg | 60% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 45% |
| Selenium | 4μg | 7% |
| Theobromine | 0mg | |
| Thiamine | 0.5mg | 42% |
| Vitamin A IU | 45255IU | |
| Vitamin A | 2265μg | 252% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 94% |
| Vitamin C | 544mg | 604% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 7mg | 47% |
| Vitamin K | 3193μg | 2661% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 2g | |
| 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 | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
