Kale

In-depth nutrient analysis:

Kale
(Note: "--" indicates data is unavailable)
amount 1.00 cup cooked
total weight 130.00 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount %DV
Protein 2.47 g 4.94
Carbohydrates 7.32 g 2.44
Fat - total 0.52 g 0.80
Dietary Fiber 2.60 g 10.40
Calories 36.40 2.02
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount %DV
Carbohydrate:
Total Sugars 1.62 g
Monosaccharides -- g
Disaccharides -- g
Soluble Fiber 1.17 g
Insoluble Fiber 1.43 g
Other Carbohydrates 3.09 g
Fat:
Monounsaturated Fat 0.04 g 0.17
Polyunsaturated Fat 0.25 g 1.04
Saturated Fat 0.07 g 0.35
Trans Fat 0.00 g
Calories from Fat 4.68
Calories from Saturated Fat 0.61
Cholesterol 0.00 mg 0.00
Water 118.56 g
MICRONUTRIENTS
nutrient amount %DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.07 mg 4.67
Vitamin B2 0.09 mg 5.29
Vitamin B3 (Niacin Equivalents) 1.15 mg
Vitamin B6 0.18 mg 9.00
Vitamin B12 0.00 mcg 0.00
Biotin -- mcg --
Choline 0.52 mg 0.12
Folate 16.90 mcg 4.22
Pantothenic Acid 0.06 mg 0.60
Vitamin C 53.30 mg 88.83
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A IU 17707.30 IU 354.15
Vitamin A RAE 885.36 RAE
Retinol RE 0.00 RE
Carotenoid RE 1770.73 RE 23.61
Beta-Carotene 10624.90 mcg
Lutein and Zeaxanthin 23719.80 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D IU 0.00 IU 0.00
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E Alpha-Tocopherol Equivalents 1.11 mg 5.55
Vitamin E IU -- IU
Vitamin E mg -- mg
Vitamin K 1062.10 mcg 1327.62
Minerals
nutrient amount %DV
Boron -- mcg
Calcium 93.60 mg 9.36
Chloride -- mg
Chromium -- mcg --
Copper 0.20 mg 10.00
Fluoride -- mg --
Iodine -- mcg --
Iron 1.17 mg 6.50
Magnesium 23.40 mg 5.85
Manganese 0.54 mg 27.00
Molybdenum -- mcg --
Phosphorus 36.40 mg 3.64
Potassium 296.40 mg 8.47
Selenium 1.17 mcg 1.67
Sodium 29.90 mg 1.25
Zinc 0.31 mg 2.07
INDIVIDUAL FATTY ACIDS
nutrient amount %DV
Omega-3 Fatty Acids 0.13 g 5.42
Omega-6 Fatty Acids 0.10 g
Monounsaturated Fats
14:1 Myristoleic -- g
15:1 Pentadecenoic -- g
16:1 Palmitol -- g
17:1 Heptadecenoic -- g
18:1 Oleic 0.04 g
20:1 Eicosenoic -- g
22:1 Erucic -- g
24:1 Nervonic -- g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.10 g
18:3 Linolenic 0.13 g
18:4 Stearidonic -- g
20:3 Eicosatrienoic -- g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) -- g
22:5 Docosapentaenoic(DPA) -- g
22:6 Docosahexaenoic (DHA) -- g
Saturated Fatty Acids
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
INDIVIDUAL AMINO ACIDS
nutrient amount %DV
Alanine 0.12 g
Arginine 0.14 g
Aspartate 0.22 g
Cystine 0.03 g 7.32
Glutamate 0.28 g
Glycine 0.12 g
Histidine 0.05 g 3.88
Isoleucine 0.15 g 13.04
Leucine 0.17 g 6.72
Lysine 0.15 g 6.38
Methionine 0.02 g 2.70
Phenylalanine 0.13 g 10.92
Proline 0.15 g
Serine 0.10 g
Threonine 0.11 g 8.87
Tryptophan 0.03 g 9.38
Tyrosine 0.09 g 9.28
Valine 0.14 g 9.52
OTHER COMPONENTS
nutrient amount %DV
Ash -- g
Organic Acids (Total) -- mg
Acetic Acid -- mg
Citric Acid -- mg
Lactic Acid -- mg
Malic Acid -- mg
Taurine -- mg
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:

The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.
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