Food Nutrition Facts: Kale, raw

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Food Description:
(fdcid: 323505)
Kale, raw
Food Category: Vegetables and Vegetable Products
Scientific Name: Brassica oleracea (Acephala Group)
Food Portion   
Daily Value Age Group
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Nutrition Facts

1 servings per container
Serving Size gram (100g)

Amount per serving
Calories
35

% Daily Value*
Total Fat 1.5g 1.9%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 53mg 2.3%
Total Carbohydrate 4.4g 1.6%
Dietary Fiber 4.1g 16.4%
Total Sugars 0.8g
Includes 0g Added Sugars 0%
Protein 2.9g 6.3%

Vitamin D 0mcg 0%
Calcium 254mg 25.4%
Iron 1.6mg 8.9%
Potassium 348mg 7.4%
Vitamin A 241mcg 34.4%
Vitamin C 93.4mg 124.5%
Thiamin 0.1mg 10.3%
Riboflavin 0.3mg 31.5%
Niacin 1.2mg 8.4%
Vitamin B6 0.1mg 11.3%
Folate 62mcg DFE 15.5%
Phosphorus 55mg 7.9%
Magnesium 32.7mg 10.2%
Zinc 0.4mg 4.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Raw Kale
Simple Kale Salad

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference
Top Beneficial Nutrients
Nutrient Amount DV%
Calcium, Ca 254 mg 25.40%
Fiber, total dietary 4.1 g 16.40%

Other Top Minerals and Vitamins
Nutrient Amount DV%
Vitamin K (phylloquinone) 390 µg 433.33%
Vitamin C, total ascorbic acid 93.4 mg 124.53%
Manganese, Mn 0.92 mg 51.11%
Vitamin A, RAE 241 µg 34.43%
Riboflavin (Vitamin B-2) 0.347 mg 31.55%
Folate, total (Vitamin B-9) 62 µg 15.50%
Vitamin B6 0.147 mg 11.31%
Thiamin (Vitamin B-1) 0.113 mg 10.27%
Magnesium, Mg 32.7 mg 10.22%

Calories & Sources
(Calculated1: 43 kcal, Reported: 35 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 4.42 17.68 41.3% 45-65%
Protein 2.92 11.68 27.3% 10-35%
Total Fat 1.49 13.41 31.4% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 89.6 g 3.32% 2,700 g
Energy 35 kcal 1.75% 2,000 kcal
Energy 148 kJ
Nitrogen 0.47 g
Protein 2.92 g 6.35% 46 g
Total lipid (fat) 1.49 g 1.91% 78 g
Ash 1.54 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 254 mg 25.40% 1,000 mg
Iron, Fe 1.6 mg 8.89% 18 mg
Magnesium, Mg 32.7 mg 10.22% 320 mg
Phosphorus, P 55 mg 7.86% 700 mg
Potassium, K 348 mg 7.40% 4,700 mg
Sodium, Na 53 mg 2.30% 2,300 mg
Zinc, Zn 0.39 mg 4.88% 8 mg
Copper, Cu 0.053 mg 5.89% 0.9 mg
Manganese, Mn 0.92 mg 51.11% 1.8 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 93.4 mg 124.53% 75 mg
Thiamin (Vitamin B-1) 0.113 mg 10.27% 1.1 mg
Riboflavin (Vitamin B-2) 0.347 mg 31.55% 1.1 mg
Niacin (Vitamin B-3) 1.18 mg 8.43% 14 mg
Pantothenic acid (Vitamin B-5) 0.37 mg 7.40% 5 mg
Vitamin B6 0.147 mg 11.31% 1.3 mg
Folate, total (Vitamin B-9) 62 µg 15.50% 400 µg
Vitamin A, RAE 241 µg 34.43% 700 µg
Carotene, beta 2870 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 27 µg
Lycopene 0 µg
Lutein + zeaxanthin 6260 µg
Vitamin E (alpha-tocopherol) 0.66 mg 4.40% 15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.14 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 390 µg 433.33% 90 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Carbohydrate, by difference 4.42 g 1.61% 275 g
Fiber, total dietary 4.1 g 16.40% 25 g
Sugars, Total NLEA 0.8 g 0.62% 130 g
Sucrose 0 g
Glucose 0.4 g
Fructose 0.4 g
Lactose 0 g
Maltose 0 g
Galactose 0 g




USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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