Kale
Raw
340 grams of kale (Raw) contains 167 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (36% of your Daily Value), vitamin a (189% of your Daily Value), and vitamin c (453% of your Daily Value).
Nutrition Facts
For 340 grams of kale
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 167 | |
| Fats | 3g | 4% |
| Saturated fats | 0.3g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 129mg | 6% |
| Carbs | 30g | 11% |
| Net carbs | 18g | |
| Fiber | 12g | 44% |
| Sugar | 8g | |
| Protein | 15g | |
| Calcium | 510mg | 51% |
| Iron | 5mg | 62% |
| Potassium | 1669mg | 36% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 184μg | |
| Beta carotene | 20152μg | |
| Caffeine | 0mg | |
| Choline | 3mg | 0.5% |
| Copper | 5mg | 566% |
| Fluoride | – | |
| Folate (B9) | 479μg | 120% |
| Lycopene | 0μg | |
| Magnesium | 160mg | 38% |
| Manganese | 2mg | 97% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 313mg | 45% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 34% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 31% |
| Vitamin A IU | 33966IU | |
| Vitamin A | 1700μg | 189% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 71% |
| Vitamin C | 408mg | 453% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 5mg | 35% |
| Vitamin K | 2396μg | 1997% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.3g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 1g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.5g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
