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Nutrition - Facts for Kale, raw
Nutrition
Facts
Nutrition facts for a little less than ¼ pound (100 grams) of Kale, raw.
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Kale, raw

Calories 50 Calories from Fat 6
(12%)
 [1]
% Total Quantity
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat g %
Cholesterol 0mg 0%
Sodium 43mg 0.04%
Potassium 447mg 0.45%
Total Carbohydrate 10g 10%
Protein 3g 3%


NutrientQuantityUnits
Alanine 0.17 g
Alcohol, ethyl 0.00 g
Apigenin 0.00 mg
Arginine 0.18 g
Ash 1.53 g
Aspartic acid 0.29 g
Calcium, Ca 135.00 mg
Carbohydrate, by difference 10.01 g
Carotene, alpha 0.00 mcg
Carotene, beta 9226.00 mcg
Cholesterol 0.00 mg
Copper, Cu 0.29 mg
Cryptoxanthin, beta 0.00 mcg
Cystine 0.04 g
Energy 50.00 kcal
Energy 208.00 kJ
Fatty acids, total monounsaturated 0.05 g
Fatty acids, total polyunsaturated 0.34 g
Fatty acids, total saturated 0.09 g
Fiber, total dietary 2.00 g
Folate, DFE 29.00 mcg_DFE
Folate, food 29.00 mcg
Folate, total 29.00 mcg
Folic acid 0.00 mcg
Glutamic acid 0.37 g
Glycine 0.16 g
Histidine 0.07 g
Iron, Fe 1.70 mg
Isoleucine 0.20 g
Kaempferol 26.74 mg
Leucine 0.23 g
Lutein + zeaxanthin 39550.00 mcg
Luteolin 0.00 mg
Lycopene 0.00 mcg
Lysine 0.20 g
Magnesium, Mg 34.00 mg
Manganese, Mn 0.77 mg
Methionine 0.03 g
Myricetin 0.00 mg
Niacin 1.00 mg
Pantothenic acid 0.09 mg
Phenylalanine 0.17 g
Phosphorus, P 56.00 mg
Potassium, K 447.00 mg
Proline 0.20 g
Protein 3.30 g
Quercetin 7.71 mg
Retinol 0.00 mcg
Riboflavin 0.13 mg
Selenium, Se 0.90 mcg
Serine 0.14 g
Sodium, Na 43.00 mg
Thiamin 0.11 mg
Threonine 0.15 g
Total lipid (fat) 0.70 g
Tryptophan 0.04 g
Tyrosine 0.12 g
Valine 0.18 g
Vitamin A, IU 15376.00 IU
Vitamin A, RAE 769.00 mcg_RAE
Vitamin B-12 0.00 mcg
Vitamin B-6 0.27 mg
Vitamin C, total ascorbic acid 120.00 mg
Vitamin D 0.00 IU
Vitamin D (D2 + D3) 0.00 mcg
Vitamin K (phylloquinone) 817.00 mcg
Water 84.46 g
Zinc, Zn 0.44 mg

References:

  1. Dr. Michael Colgan. "Optimum Sports Nutrition". 1993.
  2. F W Quackenbush. "Reverse phase HPLC separation of cis- and trans-carotenoids and its application to beta-carotenes in food materials". 1987 J Liq Chrom 10 Pg. 643 - 653
  3. J P Sweeney, A C Marsh. "Effect of processing on provitamin A in vegetables". 1971 J Am Diet Assoc 59 Pg. 238 - 243
  4. F Khachik, G R Beecher, N F Whittaker. "Separation, identification and quantification of the major carotenoid and chlorophyll constituents in extracts of several green vegetables by liquid chromatography". 1986 J Agr Food Chem 34 Pg. 603 - 616

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