13 oz of kale (Scotch, raw) contains 155 Calories. The macronutrient breakdown is 67% carbs, 11% fat, and 22% protein. This is a good source of potassium (35% of your Daily Value), vitamin a (63% of your Daily Value), and vitamin c (532% of your Daily Value).
Nutrition Facts
For 13 oz of kale (369g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 155 | |
| Fats | 2g | 3% |
| Saturated fats | 0.3g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 258mg | 11% |
| Carbs | 31g | 11% |
| Net carbs | 24g | |
| Fiber | 6g | 22% |
| Sugar | – | |
| Protein | 10g | |
| Calcium | 756mg | 76% |
| Iron | 11mg | 138% |
| Potassium | 1658mg | 35% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 1mg | 100% |
| Fluoride | – | |
| Folate (B9) | 103μg | 26% |
| Lycopene | – | |
| Magnesium | 324mg | 77% |
| Manganese | 2mg | 104% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 229mg | 33% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 3μg | 6% |
| Theobromine | – | |
| Thiamine | 0.3mg | 21% |
| Vitamin A IU | 11425IU | |
| Vitamin A | 571μg | 63% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 64% |
| Vitamin C | 479mg | 532% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.3g | 1% |
| 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) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.5g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.4g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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