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Raw Kale
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Raw Kale

Kale, raw
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Nutrition Facts
Serving Size
1 cup 1 inch pieces, loosely packed (16g)
Calories6
% Daily Value *
Total Fat 0.24g0%
Saturated Fat 0.03g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 8.5mg0%
Total Carbohydrate 0.71g0%
Dietary Fiber 0.66g2%
Total Sugars 0.16g0%
Includes --g Added Sugars--%
Protein 0.47g1%
Vitamin C 14.9mg17%
Vitamin D 0mcg0%
Iron 0.26mg1%
Calcium 40.6mg3%
Potassium 55.7mg1%
Phosphorus 8.8mg1%
*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.
-- = missing data
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -1.29
  • Inflammation Score -294
  • Amino Acid Score 1%
  • Potassium/Sodium 6.55
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 6 calories in Raw Kale coming from 28% protein, 42% carbs, 30% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Kale. This food consists of 91% water, 3% protein, 4.5% carbs, 1.5% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight16g
Calories (kcal) 6 0%
Fat 0.24g 0%
Protein 0.47g 1%
Carbohydrate 0.71g 0%
Sugars 0.16g 0%
Fiber 0.66g 2%
Cholesterol 0mg 0%
Saturated Fats 0.03g 0%
Net-Carbs 0.05g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight16g
Calcium 40.6mg 3%
Iron, Fe 0.26mg 1%
Potassium, K 55.7mg 1%
Magnesium 5.3mg 1%
Phosphorus, P 8.8mg 1%
Sodium 8.5mg 0%
Zinc, Zn 0.06mg 1%
Copper, Cu 0.01mg 1%
Manganese 0.15mg 6%
Selenium, Se 0.14mcg 0%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight16g
Vitamin A, RAE 38.6mcg 4%
Vitamin C 14.9mg 17%
Thiamin (B1) 0.02mg 2%
Riboflavin (B2) 0.06mg 4%
Niacin (B3) 0.19mg 1%
Vitamin B5 (PA) 0.06mg 1%
Vitamin B6 0.02mg 1%
Biotin --mcg
Folate (B9) 9.9mcg 2%
Folic acid 0mcg 0%
Food Folate 9.9mcg 2%
Folate DFE 9.9mcg 2%
Choline 0.08mg 0%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 459.7mcg 4%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 4.3mcg 0%
Vitamin A, IU 769.9IU
Lycopene 0mcg
Lut + Zeaxanthin 1001.8mcg
Vitamin E 0.11mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 62.3mcg 52%
Vitamin K1 0mcg
Menaquinone-4 (K2) 0mcg
Other
-- = missing data
Weight16g
Water 14.3g
Ash 0.25g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -1.29
Carbs & Sugars
-- = missing data %DV
Weight16g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.03g
Glucose (Dextrose) 0.06g
Fructose 0.07g
Lactose 0g
Maltose 0g
Galactose 0g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight16g
Total Monounsaturated 0.017g
Total Polyunsaturated 0.108g
Omega 3s 0.06g 4%
Omega 6s 0.047g 0%
Omega 3 to Omega 6 Ratio 1.3
Omega 6 to Omega 3 Ratio 0.77
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0.001g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.001g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.025g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.001g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.017g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.047g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.06g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight16g
Essential Amino Acids
Histidine 28mg 4%
Isoleucine 28mg 2%
Leucine 33mg 1%
Lysine 28mg 1%
Methionine 5mg 1%
Phenylalanine 24mg 3%
Threonine 21mg 2%
Tryptophan 6mg 2%
Valine 25mg 1%
Conditionally Essential Amino Acids
Arginine 26mg
Cystine 6mg 2%
Glycine 23mg
Proline 28mg
Tyrosine 16mg 2%
Non-Essential Amino Acids
Alanine 24mg
Aspartic acid 42mg
Betaine 0.05mg
Glutamic acid 53mg
Hydroxyproline --mg
Serine 20mg
Data Source
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.