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.