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Kale Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Kale

Overview of Kale Nutrition

Scientific Name: Brassica oleracea

Order: Brassicales

Family: Brassicaceae

Kale is a leafy-green vegetable related to cabbage.



Calories
Name Amount % Daily Value
Calories 35 kcal 2%


Carbohydrates
Name Amount % Daily Value
Total Carbs 4.42 g 2%
Dietary Fiber 4.10 g 15%
Sugars 0.99 g
Starch - g


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


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 1.49 g 2%
Saturated Fat 0.18 g 1%
Monounsaturated Fat 0.10 g
Polyunsaturated Fat, total 0.67 g
  • 18:2 n-6 (LA), Omega-6
 0.29 g
  • 18:3 n-6 (GLA)
 - g
  • 18:3 n-3 (ALA), Omega-3
 0.38 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 2.92 g 6%
  • Tryptophan
 0.04 g
  • Threonine
 0.13 g
  • Isoleucine
 0.17 g
  • Leucine
 0.20 g
  • Lysine
 0.17 g
  • Methionine
 0.03 g
  • Cystine
 0.04 g
  • Phenylalanine
 0.15 g
  • Tyrosine
 0.10 g
  • Valine
 0.16 g
  • Arginine
 0.16 g
  • Histidine
 0.17 g
  • Alanine
 0.15 g
  • Aspartic Acid
 0.26 g
  • Glutamic Acid
 0.33 g
  • Glycine
 0.14 g
  • Proline
 0.17 g
  • Serine
 0.12 g


Vitamins
Name Amount % Daily Value
Vitamin C 93.40 mg 104%
Thiamin 0.11 mg 9%
Riboflavin 0.35 mg 27%
Niacin 1.18 mg 7%
Pantothenic Acid 0.37 mg 7%
Vitamin B6 0.15 mg 9%
Folate, total 62.00 mg 16%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 62.00 mcg
Choline 0.50 mg 0%
Betaine 0.30 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 240.53 mcg 27%
  • Retinol Acitiviy Equivalent
 241.00 mcg
  • Retinol
 0.00 mcg
  • Beta-Carotene
 2873.00 mcg
  • Alpha-Carotene
 0.00 mcg
  • Beta-Cryptoxanthin
 27.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 6261.00 mcg
Vitamin E, total 0.66 mg 4%
  • Alpha-Tocopherol
 0.66 mg
  • Beta-Tocopherol
 0.00 mg
  • Gamma-Tocopherol
 0.14 mg
  • Delta-Tocopherol
 0.00 mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 389.60 mcg 325%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 254.00 mg 20%
Iron 1.60 mg 9%
Magnesium 33.00 mg 8%
Phosphorus 55.00 mg 4%
Potassium 348.00 mg 7%
Sodium 53.00 mg 2%
Zinc 0.39 mg 4%
Copper 0.05 mg 6%
Manganese 0.92 mg 40%
Selenium 0.90 mcg 2%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 89.63 g
Ash 1.54 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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