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Nutrition Facts For Kale

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

Kale Nutrition Label

Kale Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 38kcal (160 kj)
2%
Carbohydrates 1.75g
1%
Starch 0.15g
Sugars 1.60g **
Sucrose 0.06g
Maltose 0.02g
Fructose 0.86g
Galactose 0.02g
Glucose 0.64g
Fibre, total 6.70g
19%
Polyols 0.00g
Protein 2.70g
4%
Fat 0.82g
1%
Polyunsaturated fatty acids 0.50g
Monounsaturated fatty acids 0.02g
Saturated fatty acids 0.10g
Sterols 8.80mg
Cholesterol 0.00mg
Water 85.20g
5%
Alcohol 0.00g
Salt 10.45mg **
Calcium 240.00mg
24%
Chromium 0.50ug
2%
Copper 0.03mg
3%
Fluoride 0.00mg
Iodine 1.00ug
1%
Iron 0.73mg
4%
Magnesium 30.00mg
11%
Manganese 0.24mg
13%
Molybdenum 0.01mg
13%
Phosphorus 52.00mg
9%
Potassium 470.00mg
15%
Selenium 10.00ug
18%
Sodium 4.10mg
Zinc 0.26mg
3%
Vitamin A (RAE) 765.76ug
109%
Vitamin D 0.00ug
0%
Vitamin E 5.40mg
36%
Vitamin K 618.00ug
687%
Vitamin B1 0.12mg
11%
Vitamin B2 0.35mg
32%
Vitamin B3 (Niacin) equivalents 1.00mg
7%
Vitamin B6 0.35mg
27%
Vitamin B9 (Folate) 120.00ug
30%
Vitamin B12 0.00ug
0%
Vitamin C 65.80mg
73%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value for sugar is the maximum suggested amount and has no actual required amount.

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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.

Food Preferences

Cholesterol reduced
Egg free
Gluten free
Lacto-ovo vegetarian
Lactose free
Lacto vegetarian
Low protein
Milk free
Low gluten
No added salt
Soy free
Unsweetened
Vegan

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
Mineral
Vitamin
Amino
Carbs
Fats
Energy 38kcal
(160.43kj)
2% of 1,677.84kcal
(7020.1kj)
Carbohydrates 1.75g
1% of (230.00 g)
Protein 2.70g
4% of (70.00 g)
Fat 0.82g
1% of (55.00 g)
Water 85.20g
5% of (1,890.00 g)
Alcohol 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Salt 10.45mg
0% of maximum (5,000.00 mg)
Calcium 240.00mg
24% of (1,000.00 mg)
Chromium 0.50ug
2% of (25.00 ug)
Copper 0.03mg
3% of (0.90 mg)
Fluoride 0.00mg
Iodine 1.00ug
1% of (150.00 ug)
Iron 0.73mg
4% of (18.00 mg)
Magnesium 30.00mg
11% of (280.00 mg)
Manganese 0.24mg
13% of (1.80 mg)
Molybdenum 0.01mg
13% of (0.04 mg)
Phosphorus 52.00mg
9% of (600.00 mg)
Potassium 470.00mg
15% of (3,100.00 mg)
Selenium 10.00ug
18% of (55.00 ug)
Sodium 4.10mg
0% of maximum (1,500.00 mg)
Zinc 0.26mg
3% of (8.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin A (RAE) 765.76ug
109% of (700.00 ug)
Vitamin D 0.00ug
0% of (15.00 ug)
Vitamin E 5.40mg
36% of (15.00 mg)
Vitamin K 618.00ug
687% of (90.00 ug)
Vitamin B1 0.12mg
11% of (1.10 mg)
Vitamin B2 0.35mg
32% of (1.10 mg)
Vitamin B3 (Niacin) equivalents 1.00mg
7% of (14.00 mg)
Vitamin B6 0.35mg
27% of (1.30 mg)
Vitamin B9 (Folate) 120.00ug
30% of (400.00 ug)
Vitamin B12 0.00ug
0% of (2.40 ug)
Vitamin C 65.80mg
73% of (90.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Histidine 0.17g
23% of (0.76 g)
Isoleucine 0.18g
17% of (1.03 g)
Leucine 0.21g
127% of (0.16 g)
Lysine 0.18g
9% of (2.05 g)
Methionine 0.03g
2% of (1.33 g)
Cysteine -
Phenylalanine 0.15g
6% of (2.31 g)
Tyrosine 0.10g
9% of (1.20 g)
Tryptophan 0.04g
13% of (0.27 g)
Threonine 0.13g
12% of (1.08 g)
Valine 0.16g
12% of (1.30 g)
Alanine 0.15g
Arginine 0.16g
Asparagine -
Aspartic acid 0.26g
Cystine 0.04g
5% of (0.70 g)
Glutamic acid 0.33g
Glutamine -
Glycine 0.14g
Proline 0.17g
Serine 0.12g
Hydroxyproline -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Starch 0.15g
Sugars 1.60g
6% of maximum (25.00 g)
Sucrose 0.06g
Maltose 0.02g
Fructose 0.86g
Galactose 0.02g
Glucose 0.64g
Fibre, total 6.70g
19% of (35.00 g)
Polyols 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Polyunsaturated fatty acids 0.50g
Omega-3 polyunsaturated fatty acids 0.36g
121% of (0.30 g)
Alpha-linolenic acid 363.81mg
EPA fatty acid 0.00mg
DHA fatty acid 0.00mg
Omega-6 polyunsaturated fatty acids 0.13g
Linoleic acid 131.99mg
Arachidonic acid 0.00mg
Monounsaturated fatty acids 0.02g
Oleic acid 0.00mg
Saturated fatty acids 0.10g
1% of maximum (18.64 g)
Palmitic acid 99.16mg
Stearic acid 0.00g
Sterols 8.80mg
Cholesterol 0.00mg
Trans fatty acids 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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