Kale
Raw
![Kale](https://images.eatthismuch.com/img/1995_erin_m_2b10b0b8-09b6-4327-bc5a-b439a23130a4.png)
2 ¹⁄₁₆ cup, chopped of kale (Raw) contains 69 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (15% of your Daily Value), vitamin a (78% of your Daily Value), and vitamin c (187% of your Daily Value).
Nutrition Facts
For 2 ¹⁄₁₆ cup, chopped of kale (140g)
Nutrient | Value | %DV |
---|---|---|
Calories | 69 | |
Fats | 1g | 2% |
Saturated fats | 0.1g | 1% |
Trans fats | – | |
Cholesterol | 0mg | 0% |
Sodium | 53mg | 2% |
Carbs | 12g | 4% |
Net carbs | 7g | |
Fiber | 5g | 18% |
Sugar | 3g | |
Protein | 6g | |
Calcium | 210mg | 21% |
Iron | 2mg | 26% |
Potassium | 687mg | 15% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 76μg | |
Beta carotene | 8298μg | |
Caffeine | 0mg | |
Choline | 1mg | 0.2% |
Copper | 2mg | 233% |
Fluoride | – | |
Folate (B9) | 197μg | 49% |
Lycopene | 0μg | |
Magnesium | 66mg | 16% |
Manganese | 1mg | 40% |
Niacin | 1mg | 9% |
Pantothenic acid | 0.1mg | 3% |
Phosphorus | 129mg | 18% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 1μg | 2% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 13986IU | |
Vitamin A | 700μg | 78% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.4mg | 29% |
Vitamin C | 168mg | 187% |
Vitamin D IU | 0IU | |
Vitamin D2 | – | |
Vitamin D3 | – | |
Vitamin E | 2mg | 14% |
Vitamin K | 987μg | 822% |
Zinc | 1mg | 7% |
Sugars | ||
Sugar | 3g | |
Sucrose | – | |
Glucose | – | |
Fructose | – | |
Lactose | – | |
Maltose | – | |
Galactose | – | |
Starch | – | |
Fats | ||
Saturated fats | 0.1g | 1% |
Monounsaturated fats | 0.1g | |
Polyunsaturated fats | 0.5g | |
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 | 0.2g | |
Arginine | 0.3g | |
Aspartic acid | 0.4g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | – | |
Isoleucine | 0.3g | |
Leucine | 0.3g | |
Lysine | 0.3g | |
Methionine | 0g | |
Phenylalanine | 0.2g | |
Proline | 0.3g | |
Serine | 0.2g | |
Threonine | 0.2g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 0.3g |