Kale
Raw
517 grams of kale (Raw) contains 253 Calories. The macronutrient breakdown is 58% carbs, 14% fat, and 28% protein. This is a good source of potassium (54% of your Daily Value), vitamin a (287% of your Daily Value), and vitamin c (689% of your Daily Value).
Nutrition Facts
For 517 grams of kale
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 253 | |
| Fats | 5g | 6% |
| Saturated fats | 0.5g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 196mg | 9% |
| Carbs | 45g | 16% |
| Net carbs | 27g | |
| Fiber | 19g | 66% |
| Sugar | 12g | |
| Protein | 22g | |
| Calcium | 776mg | 78% |
| Iron | 8mg | 95% |
| Potassium | 2538mg | 54% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 279μg | |
| Beta carotene | 30643μg | |
| Caffeine | 0mg | |
| Choline | 4mg | 1% |
| Copper | 8mg | 861% |
| Fluoride | – | |
| Folate (B9) | 729μg | 182% |
| Lycopene | 0μg | |
| Magnesium | 243mg | 58% |
| Manganese | 3mg | 148% |
| Niacin | 5mg | 32% |
| Pantothenic acid | 0.5mg | 9% |
| Phosphorus | 476mg | 68% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 52% |
| Selenium | 5μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 47% |
| Vitamin A IU | 51648IU | |
| Vitamin A | 2585μg | 287% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 108% |
| Vitamin C | 620mg | 689% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 8mg | 53% |
| Vitamin K | 3644μg | 3037% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 12g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.5g | 2% |
| Monounsaturated fats | 0.3g | |
| Polyunsaturated fats | 2g | |
| 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 | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
