Conversion Calculator

Amount of nutrients in 100 g (grams) of Kale, frozen, unprepared.

Nutrient	Amount and Unit	Percentage
Water	91.12 g	91.12%
Energy (calorie)	28 kcal
Energy (joule)	116 kJ
Protein	2.66 g	2.66%
Total lipid (fat)	0.46 g	0.46%
Ash	0.88 g	0.88%
Carbohydrate, by difference	4.88 g	4.88%
Fiber, total dietary	2 g	2%
Sugars, total	0.85 g	0.85%
Calcium, Ca	136 mg	0.14%
Iron, Fe	0.93 mg
Magnesium, Mg	18 mg	0.02%
Phosphorus, P	29 mg	0.03%
Potassium, K	333 mg	0.33%
Sodium, Na	15 mg	0.02%
Zinc, Zn	0.18 mg
Copper, Cu	0.046 mg
Manganese, Mn	0.443 mg
Selenium, Se	0.9 µg
Vitamin C, total ascorbic acid	39.3 mg	0.04%
Thiamin	0.056 mg
Riboflavin	0.112 mg
Niacin	0.698 mg
Pantothenic acid	0.052 mg
Vitamin B-6	0.09 mg
Folate, total	17 µg
Folic acid	0 µg
Folate, food	17 µg
Folate, DFE	17 µg
Choline, total	0.4 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	206 µg
Retinol	0 µg
Carotene, beta	2460 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	23 µg
Vitamin A, IU	4120 IU
Lycopene	0 µg
Lutein + zeaxanthin	5360 µg
Vitamin E (alpha-tocopherol)	0.57 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	333.6 µg
Fatty acids, total saturated	0.059 g	0.06%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0.002 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.002 g
16:0 hexadecanoic, palmitic fatty acid	0.049 g	0.05%
18:0 octadecanoic, stearic fatty acid	0.002 g
Fatty acids, total monounsaturated	0.034 g	0.03%
16:1 undifferentiated, hexadecenoic, palmitoleic	0 g
18:1 undifferentiated	0.032 g	0.03%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.219 g	0.22%
18:2 undifferentiated	0.09 g	0.09%
18:3 undifferentiated, octadecatrienoic, linolenic	0.117 g	0.12%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.001 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.032 g	0.03%
Threonine	0.119 g	0.12%
Isoleucine	0.159 g	0.16%
Leucine	0.186 g	0.19%
Lysine	0.159 g	0.16%
Methionine	0.026 g	0.03%
Cystine	0.035 g	0.04%
Phenylalanine	0.136 g	0.14%
Tyrosine	0.094 g	0.09%
Valine	0.145 g	0.14%
Arginine	0.148 g	0.15%
Histidine	0.056 g	0.06%
Alanine	0.134 g	0.13%
Aspartic acid	0.238 g	0.24%
Glutamic acid	0.301 g	0.30%
Glycine	0.128 g	0.13%
Proline	0.158 g	0.16%
Serine	0.112 g	0.11%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg