Kale
Raw
7 cup, chopped of kale (Raw) contains 230 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (49% of your Daily Value), vitamin a (261% of your Daily Value), and vitamin c (625% of your Daily Value).
Nutrition Facts
For 7 cup, chopped of kale (469g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 230 | |
| Fats | 4g | 6% |
| Saturated fats | 0.4g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 178mg | 8% |
| Carbs | 41g | 15% |
| Net carbs | 24g | |
| Fiber | 17g | 60% |
| Sugar | 11g | |
| Protein | 20g | |
| Calcium | 704mg | 70% |
| Iron | 7mg | 86% |
| Potassium | 2303mg | 49% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 253μg | |
| Beta carotene | 27798μg | |
| Caffeine | 0mg | |
| Choline | 4mg | 1% |
| Copper | 7mg | 781% |
| Fluoride | – | |
| Folate (B9) | 661μg | 165% |
| Lycopene | 0μg | |
| Magnesium | 220mg | 52% |
| Manganese | 3mg | 134% |
| Niacin | 5mg | 29% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 431mg | 62% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 47% |
| Selenium | 4μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 43% |
| Vitamin A IU | 46853IU | |
| Vitamin A | 2345μg | 261% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 98% |
| Vitamin C | 563mg | 625% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 7mg | 48% |
| Vitamin K | 3306μg | 2755% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 11g | |
| 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 | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
