Kale

Serving Size: 100 g (3.5 oz)

Updated | 2016-10-18




Kale


Overview

Botanical Name: Brassica oleracea


Order: Brassicales


Family: Brassicaceae


Kale is a leafy-green vegetable related to cabbage. Do not confuse with Scotch Kale.



Calories
Name Amount % Daily Value
Calories 49 kcal 2%


Carbohydrates
Name Amount % Daily Value
Total Carbs 8.75 g 3%
Dietary Fiber 3.60 g 14%
Sugars 2.26 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.93 g 1%
Saturated Fat 0.09 g 0%
Monounsaturated Fat 0.05 g
Polyunsaturated Fat, total 0.34 g
  • 18:2 n-6 (LA), Omega-6
0.14 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.18 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 4.28 g 9%
  • Tryptophan
- g
  • Threonine
- g
  • Isoleucine
- g
  • Leucine
- g
  • Lysine
- g
  • Methionine
- g
  • Cystine
- g
  • Phenylalanine
- g
  • Tyrosine
- g
  • Valine
- g
  • Arginine
- g
  • Histidine
- g
  • Alanine
- g
  • Aspartic Acid
- g
  • Glutamic Acid
- g
  • Glycine
- g
  • Proline
- g
  • Serine
- g


Vitamins
Name Amount % Daily Value
Vitamin C 120.00 mg 200%
Thiamin 0.11 mg 7%
Riboflavin 0.13 mg 8%
Niacin 1.00 mg 5%
Pantothenic Acid 0.09 mg 1%
Vitamin B6 0.27 mg 14%
Folate, total 141.00 mg 35%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
141.00 mcg
Choline 0.80 mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 9990.83 IU 200%
  • Retinol Acitiviy Equivalent
500.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
5927.00 mcg
  • Alpha-Carotene
54.00 mcg
  • Beta-Cryptoxanthin
81.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 8198.00 mcg
Vitamin E, total 2.30 IU 8%
  • Alpha-Tocopherol
1.54 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0% IU 0%
Vitamin K (phylloquinone) 704.80 mcg 881%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 150.00 mg 15%
Iron 1.47 mg 8%
Magnesium 47.00 mg 12%
Phosphorus 92.00 mg 9%
Potassium 491.00 mg 14%
Sodium 38.00 mg 2%
Zinc 0.56 mg 4%
Copper 1.50 mg 75%
Manganese 0.66 mg 33%
Selenium 0.90 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Flavones
  • Apigenin
0.00 mg
  • Luteolin
0.00 mg
Flavonols
  • Kaempferol
46.80 mg
  • Myricetin
0.00 mg
  • Quercetin
22.60 mg
Isoflavones
  • Daidzein
0.00 mg
  • Genistein
0.00 mg
  • Isoflavones, total
0.00 mg


Others
Name Amount
Water 84.04 g
Ash 2.01 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means that the nutritional value has not been determined or is unknown.

% Daily Values are based on a 2,000 calorie diet or please refer to USDA's Dietary Reference Intakes for specific individuals.


Reference(s):

US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Current Release.

US Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheets, Current Release.