Amount of nutrients in 100 g (grams) of Kale, raw.
| Nutrient | Amount and Unit | Percentage |
Water
|
89.63 g
|
89.63%
|
Energy (calorie)
|
35 kcal
|
|
Energy (joule)
|
148 kJ
|
|
Protein
|
2.92 g
|
2.92%
|
Total lipid (fat)
|
1.49 g
|
1.49%
|
Ash
|
1.54 g
|
1.54%
|
Carbohydrate, by difference
|
4.42 g
|
4.42%
|
Fiber, total dietary
|
4.1 g
|
4.1%
|
Sugars, total
|
0.99 g
|
0.99%
|
Sucrose
|
0.18 g
|
0.18%
|
Glucose (dextrose)
|
0.4 g
|
0.4%
|
Fructose
|
0.41 g
|
0.41%
|
Lactose
|
0 g
|
|
Maltose
|
0 g
|
|
Galactose
|
0 g
|
|
Calcium, Ca
|
254 mg
|
0.25%
|
Iron, Fe
|
1.6 mg
|
|
Magnesium, Mg
|
33 mg
|
0.03%
|
Phosphorus, P
|
55 mg
|
0.06%
|
Potassium, K
|
348 mg
|
0.35%
|
Sodium, Na
|
53 mg
|
0.05%
|
Zinc, Zn
|
0.39 mg
|
|
Copper, Cu
|
0.053 mg
|
|
Manganese, Mn
|
0.92 mg
|
|
Selenium, Se
|
0.9 µg
|
|
Vitamin C, total ascorbic acid
|
93.4 mg
|
0.09%
|
Thiamin
|
0.113 mg
|
|
Riboflavin
|
0.347 mg
|
|
Niacin
|
1.18 mg
|
|
Pantothenic acid
|
0.37 mg
|
|
Vitamin B-6
|
0.147 mg
|
|
Folate, total
|
62 µg
|
|
Folic acid
|
0 µg
|
|
Folate, food
|
62 µg
|
|
Folate, DFE
|
62 µg
|
|
Choline, total
|
0.5 mg
|
|
Betaine
|
0.3 mg
|
|
|
Vitamin B-12
|
0 µg
|
|
Vitamin B-12, added
|
0 µg
|
|
Vitamin A, RAE
|
241 µg
|
|
Retinol
|
0 µg
|
|
Carotene, beta
|
2873 µg
|
|
Carotene, alpha
|
0 µg
|
|
Cryptoxanthin, beta
|
27 µg
|
|
Vitamin A, IU
|
4812 IU
|
|
Lycopene
|
0 µg
|
|
Lutein + zeaxanthin
|
6261 µg
|
|
Vitamin E (alpha-tocopherol)
|
0.66 mg
|
|
Vitamin E, added
|
0 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 D (D2 + D3)
|
0 µg
|
|
Vitamin D
|
0 IU
|
|
Vitamin K (phylloquinone)
|
389.6 µg
|
|
Dihydrophylloquinone
|
0 µg
|
|
Menaquinone-4
|
0 µg
|
|
Fatty acids, total saturated
|
0.178 g
|
0.18%
|
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
|
0.006 g
|
0.01%
|
14:0 tetradecanoic, myristic, common saturated fatty acid
|
0.006 g
|
0.01%
|
16:0 hexadecanoic, palmitic fatty acid
|
0.158 g
|
0.16%
|
18:0 octadecanoic, stearic fatty acid
|
0.006 g
|
0.01%
|
Fatty acids, total monounsaturated
|
0.104 g
|
0.10%
|
16:1 undifferentiated, hexadecenoic, palmitoleic
|
0 g
|
|
18:1 undifferentiated
|
0.104 g
|
0.10%
|
20:1 eicosenoic, gadoleic
|
0 g
|
|
22:1 undifferentiated, docosenoic, erucic
|
0 g
|
|
Fatty acids, total polyunsaturated
|
0.673 g
|
0.67%
|
|
18:2 undifferentiated
|
0.291 g
|
0.29%
|
18:3 undifferentiated, octadecatrienoic, linolenic
|
0.378 g
|
0.38%
|
18:4 octadecatetraenoic, parinaric
|
0 g
|
|
20:4 undifferentiated, eicosatetraenoic, arachidonic
|
0.003 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
|
0.035 g
|
0.04%
|
Threonine
|
0.131 g
|
0.13%
|
Isoleucine
|
0.175 g
|
0.18%
|
Leucine
|
0.205 g
|
0.20%
|
Lysine
|
0.175 g
|
0.18%
|
Methionine
|
0.029 g
|
0.03%
|
Cystine
|
0.038 g
|
0.04%
|
Phenylalanine
|
0.15 g
|
0.15%
|
Tyrosine
|
0.103 g
|
0.10%
|
Valine
|
0.159 g
|
0.16%
|
Arginine
|
0.163 g
|
0.16%
|
Histidine
|
0.172 g
|
0.17%
|
Alanine
|
0.147 g
|
0.15%
|
Aspartic acid
|
0.262 g
|
0.26%
|
Glutamic acid
|
0.331 g
|
0.33%
|