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Nutrition Facts For Kale

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

Kale Nutrition Label

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Kale Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 38kcal (160 kj)

Carbohydrates 1.75g

Starch 0.15g

Sugars 1.60g **

Sucrose 0.06g

Maltose 0.02g

Fructose 0.86g

Galactose 0.02g

Glucose 0.64g

Fibre, total 7g

19%

Polyols 0g

Protein 2.70g

Fat 0.82g

Polyunsaturated fatty acids 0.50g

Monounsaturated fatty acids 0.02g

Saturated fatty acids 0.10g

Sterols 9mg

Cholesterol 0mg

Water 85g

Alcohol 0g

Salt 10mg **

Calcium 240mg

24%

Chromium 0.50ug

Copper 0.03mg

Fluoride 0.00mg

Iodine 1ug

Iron 0.73mg

Magnesium 30mg

11%

Manganese 0.24mg

13%

Molybdenum 0.01mg

13%

Phosphorus 52mg

Potassium 470mg

15%

Selenium 10ug

18%

Sodium 4.10mg

Zinc 0.26mg

Vitamin A (RAE) 766ug

109%

Vitamin D 0ug

Vitamin E 5mg

36%

Vitamin K 618ug

687%

Vitamin B1 0.12mg

11%

Vitamin B2 0.35mg

32%

Vitamin B3 (Niacin) equivalents 1mg

Vitamin B6 0.35mg

27%

Vitamin B9 (Folate) 120ug

30%

Vitamin B12 0ug

Vitamin C 66mg

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 is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

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.