Kale

Raw

Kale
Fat 14%Carbs 58%Protein 28%
Percent Calories

4 ½ cup, chopped of kale (Raw) contains 148 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (31% of your Daily Value), vitamin a (168% of your Daily Value), and vitamin c (402% of your Daily Value).

Nutrition Facts

For 4 ½ cup, chopped of kale (302g)

NutrientValue%DV
Calories148
Fats3g 4%
Saturated fats0.3g 1%
Trans fats
Cholesterol0mg 0%
Sodium115mg 5%
Carbs26g 10%
Net carbs16g
Fiber11g 39%
Sugar7g
Protein13g
Calcium452mg 45%
Iron4mg 55%
Potassium1480mg 31%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene163μg
Beta carotene17870μg
Caffeine0mg
Choline2mg 0.4%
Copper5mg 502%
Fluoride
Folate (B9)425μg 106%
Lycopene0μg
Magnesium142mg 34%
Manganese2mg 86%
Niacin3mg 19%
Pantothenic acid0.3mg 5%
Phosphorus277mg 40%
Retinol0μg
Riboflavin (B2)0.4mg 30%
Selenium3μg 5%
Theobromine0mg
Thiamine0.3mg 28%
Vitamin A IU30120IU
Vitamin A1508μg 168%
Vitamin B120μg 0%
Vitamin B61mg 63%
Vitamin C362mg 402%
Vitamin D IU0IU
Vitamin D2
Vitamin D3
Vitamin E5mg 31%
Vitamin K2125μg 1771%
Zinc2mg 15%
Sugars
Sugar7g
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Starch
Fats
Saturated fats0.3g 1%
Monounsaturated fats0.2g
Polyunsaturated fats1g
Trans fats
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.5g
Histidine0.2g
Hydroxyproline
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.1g
Phenylalanine1g
Proline1g
Serine0.4g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.4g
Valine1g

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