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Nutrition Facts For Kale

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.
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Kale Nutrition Label

Kale Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 38kcal (160 kj)
8%
Carbohydrates 1.75g
1%
Sugars 1.60g
Starch 0.15g
Sucrose 0.06g
Maltose 0.02g
Fructose 0.86g
Galactose 0.02g
Glucose 0.64g
Protein 2.70g
2%
Fat 0.82g
1%
Polyunsaturated fatty acids 0.50g
Monounsaturated fatty acids 0.02g
Saturated fatty acids 0.10g
Cholesterol 0.00mg
Sterols 8.80mg
Iron 0.73mg
4%
Vitamin d 0.00ug
0%
Calcium 240.00mg
24%
Chromium 0.50ug
2%
Sodium 4.10mg
0%
Iodine 1.00ug
1%
Copper 0.03mg
0%
Salt 10.45mg
0%
Selenium 10.00ug
18%
Vitamin e 5.40mg
36%
Zinc 0.26mg
3%
Vitamin c 65.80mg
88%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 765.76ug
109%
Vitamin b1 0.12mg
11%
Vitamin b2 0.35mg
32%
Vitamin b6 0.35mg
27%
Manganese 0.24mg
13%
Magnesium 30.00mg
10%
Potassium 470.00mg
20%
Fluoride 0.00mg
0%
Phosphorus 52.00mg
7%
Vitamin k 618.00ug
687%
Fibre, total 6.70g
2%
Fibre, dietary 2.00g
8%
Niacin equivalents 1.00mg
7%
Molybdenum 0.01mg
0%
Folate 120.00ug
30%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 85.20g
3%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Kale

What is KALE?

Kale is a leafy green vegetable that belongs to the Brassica family, which also includes cabbage, broccoli, and Brussels sprouts. It is known for its nutrient density and is high in vitamins A, C, and K, as well as minerals like calcium and potassium. Kale is often used in salads, smoothies, and stir-fries, and is a popular superfood due to its health benefits.

KALE Health Benefits

Kale is a nutrition powerhouse, packed with vitamins A, C, and K, as well as important minerals like calcium and potassium. It is also high in antioxidants and fiber, which may promote overall health and reduce the risk of chronic diseases. Adding kale to your diet can help support a healthy immune system, improve digestion, and contribute to better heart health.

KALE Health Risks

While kale is generally a nutritious food, it contains oxalates which can be harmful to individuals with kidney problems or those at risk of kidney stones. Moderation is key, and individuals with kidney issues should consult a healthcare professional before consuming large amounts of kale.

How much KALE to eat per day?

A general recommendation is to consume 1-2 cups of kale per day to benefit from its rich nutrient content, including vitamins A, C, and K, as well as minerals like iron and calcium. However, individual needs may vary, and it's important to consult with a healthcare professional for personalized guidance based on your health and dietary requirements.

KALE Allergies

Kale is a member of the cruciferous vegetable family, which includes broccoli, cabbage, and Brussels sprouts. Individuals with known allergies to these vegetables may also be allergic to kale. Symptoms of an allergic reaction to kale may include hives, itching, swelling, and in severe cases, anaphylaxis. If you suspect an allergy to kale or any other food, it is essential to consult with a healthcare professional for proper diagnosis and management.

Kale Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Kale

Fat 29%
Carbohydrates 28%
Protein 43%

Protein Amino Acids Profile

The ratio of amino acids in Kale. See full profile

Methionine 1%
Tryptophan 1%
Cystine 1%
Tyrosine 4%
Serine 5%
Threonine 5%
Glycine 5%
Alanine 5%
Phenylalanine 6%
Valine 6%
Arginine 6%
Histidine 6%
Proline 6%
Isoleucine 6%
Lysine 6%
Leucine 8%
Aspartic acid 10%
Glutamic acid 12%

Component Breakdown for Kale

Macro
Minerals
Vitamins
Amino acids
Carbo-hydrate
Energy 38kcal
(160.43kj)
8% of 478.01kcal
(2000kj)
Carbohydrates 1.75g
1% of (250.00 g)
Sugars 1.60g
Starch 0.15g
Sucrose 0.06g
Maltose 0.02g
Fructose 0.86g
Galactose 0.02g
Glucose 0.64g
Protein 2.70g
2% of (125.00 g)
Fat 0.82g
1% of (55.56 g)
Polyunsaturated fatty acids 0.50g
Monounsaturated fatty acids 0.02g
Saturated fatty acids 0.10g
Cholesterol 0.00mg
Sterols 8.80mg
Alcohol 0.00g
0% of (10 g)
Water 85.20g
3% of (3000 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Iron 0.73mg
4% of (18 mg)
Calcium 240.00mg
24% of (1000 mg)
Chromium 0.50ug
2% of (25 ug)
Sodium 4.10mg
0% of (1500 mg)
Iodine 1.00ug
1% of (150 ug)
Copper 0.03mg
0% of (900 mg)
Salt 10.45mg
0% of (2300 mg)
Selenium 10.00ug
18% of (55 ug)
Zinc 0.26mg
3% of (8 mg)
Manganese 0.24mg
13% of (1.8 mg)
Magnesium 30.00mg
10% of (310 mg)
Potassium 470.00mg
20% of (2300 mg)
Fluoride 0.00mg
0% of (3 mg)
Phosphorus 52.00mg
7% of (700 mg)
Molybdenum 0.01mg
0% of (45 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin d 0.00ug
0% of (15 ug)
Vitamin e 5.40mg
36% of (15 mg)
Vitamin c 65.80mg
88% of (75 mg)
Vitamin b12 0.00ug
0% of (2.4 ug)
Vitamin a (rae) 765.76ug
109% of (700 ug)
Vitamin b1 0.12mg
11% of (1.1 mg)
Vitamin b2 0.35mg
32% of (1.1 mg)
Vitamin b6 0.35mg
27% of (1.3 mg)
Vitamin k 618.00ug
687% of (90 ug)
Niacin equivalents 1.00mg
7% of (14 mg)
Folate 120.00ug
30% of (400 ug)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Tryptophan 0.04g
9% of (0.4 g)
Threonine 0.13g
9% of (1.4 g)
Isoleucine 0.18g
13% of (1.4 g)
Leucine 0.21g
7% of (3 g)
Lysine 0.18g
6% of (2.7 g)
Methionine 0.03g
4% of (0.7 g)
Cystine 0.04g
5% of (0.7 g)
Phenylalanine 0.15g
13% of (1.2 g)
Tyrosine 0.10g
9% of (1.2 g)
Valine 0.16g
9% of (1.7 g)
Arginine 0.16g
Histidine 0.17g
17% of (1 g)
Alanine 0.15g
Aspartic acid 0.26g
Glutamic acid 0.33g
Glycine 0.14g
Proline 0.17g
Serine 0.12g
Hydroxyproline -
Asparagine -
Cysteine -
Glutamine -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Fibre, total 6.70g
2% of (400 g)
Fibre, dietary 2.00g
8% of (25 g)
Polyols 0.00g
0% of (10 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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