Kale

In depth nutrient analysis:

Kale
(Note: "--" indicates data is unavailable)
Kale, cooked
(Note: "--" indicates data unavailable)
1.00 cup
(130.00 g)
GI: very low
Basic Components
nutrient amount %DV
calories 36.40
calories from fat 4.68
calories from saturated fat 0.61
protein 2.47 g
carbohydrates 7.32 g
dietary fiber 2.60 g 10
soluble fiber 1.17 g
insoluble fiber 1.43 g
sugar - total 1.62 g
monosaccharides -- g
disaccharides -- g
other carbs 3.09 g
fat - total 0.52 g
saturated fat 0.07 g
mono fat 0.04 g
poly fat 0.25 g
trans fatty acids 0.00 g
cholesterol 0.00 mg
water 118.56 g
ash 1.13 g
Vitamins
nutrient amount %DV
vitamin A IU 17707.30 IU 590
vitamin A RE 885.36 RE
A - carotenoid 1770.73 RE --
A - retinol 0.00 RE
A - beta carotene 10624.90 mcg
thiamin - B1 0.07 mg 6
riboflavin - B2 0.09 mg 7
niacin - B3 0.65 mg 4
niacin equiv 1.15 mg
vitamin B6 0.18 mg 11
vitamin B12 0.00 mcg 0
biotin -- mcg --
vitamin C 53.30 mg 71
vitamin D IU 0.00 IU 0
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 1.11 mg 7
vitamin E IU 1.65 IU
vitamin E mg 1.11 mg
folate 16.90 mcg 4
vitamin K 1062.10 mcg 1180
pantothenic acid 0.06 mg 1
Minerals
nutrient amount %DV
boron -- mcg
calcium 93.60 mg 9
chloride -- mg
chromium -- mcg --
copper 0.20 mg 22
fluoride -- mg --
iodine -- mcg --
iron 1.17 mg 7
magnesium 23.40 mg 6
manganese 0.54 mg 27
molybdenum -- mcg --
phosphorus 36.40 mg 5
potassium 296.40 mg
selenium 1.17 mcg 2
sodium 29.90 mg
zinc 0.31 mg 3
Saturated Fats
nutrient amount %DV
4:0 butyric -- g
6:0 caproic -- g
8:0 caprylic -- g
10:0 capric -- g
12:0 lauric 0.00 g
14:0 myristic 0.00 g
15:0 pentadecanoic -- g
16:0 palmitic 0.06 g
17:0 margaric -- g
18:0 stearic 0.00 g
20:0 arachidic -- g
22:0 behenate -- g
24:0 lignoceric -- g
Mono Fats
nutrient amount %DV
14:1 myristol -- g
15:1 pentadecenoic -- g
16:1 palmitol -- g
17:1 heptadecenoic -- g
18:1 oleic 0.04 g
20:1 eicosen -- g
22:1 erucic -- g
24:1 nervonic -- g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.10 g
18:3 linolenic 0.13 g
18:4 stearidon -- g
20:3 eicosatrienoic -- g
20:4 arachidon 0.00 g
20:5 EPA -- g
22:5 DPA -- g
22:6 DHA -- g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.13 g 5
omega 6 fatty acids 0.10 g
Amino Acids
nutrient amount %DV
alanine 0.12 g
arginine 0.14 g
aspartate 0.22 g
cystine 0.03 g 12
glutamate 0.28 g
glycine 0.12 g
histidine 0.05 g 6
isoleucine 0.15 g 12
leucine 0.17 g 6
lysine 0.15 g 6
methionine 0.02 g 3
phenylalanine 0.13 g 15
proline 0.15 g
serine 0.10 g
threonine 0.11 g 11
tryptophan 0.03 g 12
tyrosine 0.09 g 12
valine 0.14 g 8
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol -- g
glycerol -- g
inositol -- g
mannitol -- g
sorbitol -- g
xylitol -- g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline 0.52 mg 0
taurine -- mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.
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