Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Kale"
| Food Name: Kale | |
| Food Group: Vegetables | |
| Macronutrients | |
| Calories (kcal): 35 | Total Fat (g): 1 |
| Protein (g): 3 | Carbohydrates (g): 4 |
| Sugars (g): 1 | Fiber (g): 4 |
| Water (g): 90 | |
| Fats | |
| Monounsaturated Fat (mg): 104 | Polyunsaturated Fat (mg): 673 |
| Omega-3 (mg): 378 | Omega-6 (mg): 291 |
| Vitamins | |
| Vitamin A (IU): 4812 | Vitamin A (RAE) (mcg): 241 |
| Vitamin C (mg): 93 | Vitamin E (mg): 1 |
| Vitamin K (mcg): 390 | Niacin/B3 (mg): 1 |
| Folate/B9 (mcg): 62 | Food Folate (mcg): 62 |
| Folate DFE (mcg): 62 | |
| Minerals | |
| Calcium (mg): 254 | Iron (mg): 2 |
| Magnesium (mg): 33 | Phosphorus (mg): 55 |
| Potassium (mg): 348 | Sodium (mg): 53 |
| Manganese (mg): 1 | Selenium (mcg): 1 |
| Amino Acids | |
| Tryptophan (mg): 35 | Threonine (mg): 131 |
| Isoleucine (mg): 175 | Leucine (mg): 205 |
| Lysine (mg): 175 | Methionine (mg): 29 |
| Cystine (mg): 38 | Phenylalanine (mg): 150 |
| Tyrosine (mg): 103 | Valine (mg): 159 |
| Arginine (mg): 163 | Histidine (mg): 172 |
| Alanine (mg): 147 | Aspartic Acid (mg): 262 |
| Glutamic Acid (mg): 331 | Glycine (mg): 141 |
| Proline (mg): 174 | Serine (mg): 123 |
| Other Compounds | |
| Choline (mg): 1 | Beta-Carotene (mcg): 2873 |
| Lutein + Zeaxanthin (mcg): 6261 | PRAL Score: -8 |
Key Nutrition Facts about Kale
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Kale'?
100 grams of 'Kale' contains approximately following amounts of protein, carbohydrates, and fat:
Protein – 3g (around 6% of daily requirement),
Carbohydrates – 4g (around 1% of daily requirement),
Fat – 1g (around 1% of daily requirement).
It is typically higher in Carbohydrates while lower in Fat, making it more suitable for diets that are high-carb and also suitable for those requiring low Fat intake.
How many calories are in 100 grams of 'Kale'?
A 100-gram serving of 'Kale' provides around 35 kcal of energy. The majority of the calories come from carbohydrates, based on its macronutrient composition. This contributes approximately 2% of an average 2000 kcal daily diet, making it a low-calorie food choice.
Is 'Kale' mainly a source of protein, carbohydrates, or fat?
In 100g, 'Kale' is mainly a source of carbohydrates. It contains 3g protein, 4g carbs, and 1g fat, making it suitable for diets focused on carbohydrates.
Does 'Kale' contain calcium, potassium, iron, and other essential minerals?
'Kale' is a good source of the following minerals per 100g:
Manganese (mg): 1 mg (43% DV).
It is also an average source of:
Calcium (mg): 254 mg (20% DV).
'Kale' contains low amounts of the following minerals per 100g:
Iron (mg): 2 mg (11% DV),
Potassium (mg): 348 mg (7% DV),
Magnesium (mg): 33 mg (8% DV),
Phosphorus (mg): 55 mg (4% DV),
Selenium (mcg): 1 mcg (2% DV),
Sodium (mg): 53 mg (2% DV).
Which vitamins are present in Kale in significant amounts?
'Kale' is a good source of the following vitamins per 100g:
Vitamin A (RAE) (mcg): 241 mcg (27% DV),
Vitamin A (IU): 4812 IU (160% DV),
Vitamin C (mg): 93 mg (103% DV),
Vitamin K (mcg): 390 mcg (325% DV).
It provides an average amount of:
Folate/B9 (mcg): 62 mcg (16% DV),
Food Folate (mcg): 62 mcg (16% DV),
Folate DFE (mcg): 62 mcg (16% DV).
'Kale' contains small to moderate amounts of the following vitamins per 100g:
Vitamin E (mg): 1 mg (7% DV),
Niacin/B3 (mg): 1 mg (6% DV).
Which nutrients in 'Kale' may be harmful if consumed in excess?
'Kale' does not contain significant amounts of commonly overconsumed nutrients per 100g.