Recipe Nutrition Calculator

Enter foods to find the total calories, protein, fats, carbs, and more for over 100 nutrients.
Edit
Save
Done
Settings
Kale
×
Spinach
×
Sweet Potatoes
×
Clear Recipe Calculate Save Recipe
Number of Servings:
Nutrition Facts
Serving Size
Whole Recipe (179g)
Calories127
% Daily Value *
Total Fat 0.4g1%
Saturated Fat 0.1g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 105.3mg5%
Total Carbohydrate 28.6g10%
Dietary Fiber 5.3g19%
Total Sugars 5.8g12%
Includes ~g Added Sugars~%
Protein 3.4g7%
Vitamin C 26.6mg30%
Vitamin D 0mcg0%
Iron 1.9mg10%
Calcium 110.2mg8%
Potassium 671.3mg14%
Phosphorus 86mg7%
*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 "~" is set to equal 0. Totals may be higher than shown.
Quick Stats
  • Calories 127 6% DV
  • Protein 3.4g 7% DV
  • Carbs 29g 10% DV
  • Fat 0.4g 1% DV
  • Fiber 5.3g 19% DV
  • Sugar 5.8g 12% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 127 calories in Kale coming from 11% protein, 86% carbs, 3% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Kale. This food consists of 81.68% water, 1.92% protein, 16.17% carbs, 0.23% fat, and 0% alcohol.

Detailed Nutrition Facts
Macronutrients
~ = missing data %DV
Weight179g
Calories 127 6%
Fat 0.4g 1%
Protein 3.4g 7%
Carbohydrate 28.6g 10%
Sugars 5.8g 12%
Fiber 5.3g 19%
Cholesterol 0mg 0%
Saturated Fats 0.1g 0%
Net-Carbs 23.2g
Trans Fatty Acids 0g
Minerals
~ = missing data %DV
Weight179g
Calcium 110.2mg 8%
Iron, Fe 1.9mg 10%
Potassium, K 671.3mg 14%
Magnesium 62.2mg 15%
Phosphorus, P 86mg 7%
Sodium 105.3mg 5%
Zinc, Zn 0.6mg 6%
Copper, Cu 0.2mg 28%
Manganese 0.8mg 33%
Selenium, Se 1.2mcg 2%
Fluoride, F ~mcg ~%
Molybdenum ~mcg
Iodine, I ~mcg
Chlorine ~mg
Chromium ~mcg
Vitamins
~ = missing data %DV
Weight179g
Vitamin A, RAE 1122.2mcg 125%
Vitamin C 26.6mg 30%
Thiamin (B1) 0.1mg 12%
Riboflavin (B2) 0.2mg 15%
Niacin (B3) 1.1mg 7%
Vitamin B5 (PA) 1.1mg 23%
Vitamin B6 0.4mg 21%
Biotin ~mcg
Folate (B9) 82.7mcg 21%
Folic acid 0mcg 0%
Food Folate 82.7mcg 21%
Folate DFE 82.7mcg 21%
Choline 22.2mg 4%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 13464.5mcg 125%
Carotene, alpha 9.3mcg 0%
Cryptoxanthin, beta 4.3mcg 0%
Vitamin A, IU 22451.7IU 748%
Lycopene 0mcg
Lut + Zeaxanthin 4661.2mcg
Vitamin E 1.1mg 7%
Vitamin D 0mcg 0%
Vitamin D2 ~mcg
Vitamin D3 ~mcg
Vitamin D (IU) 0IU 0%
Vitamin K 209.6mcg 175%
Vitamin K1 0mcg
Menaquinone-4 0mcg
Other
~ = missing data
Weight179g
Water 144.5g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -12.38
Carbs & Sugars
~ = missing data %DV
Weight179g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 3.4g
Glucose (Dextrose) 1.4g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 16.8g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight179g
Monounsaturated Fats 21mg
Polyunsaturated Fats 176mg
Omega 3s 103mg 6%
Omega 6s 72mg 0%
Omega 3 to Omega 6 Ratio 1.43
Omega 6 to Omega 3 Ratio 0.7
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols 18.66mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 1mg
13:0 ~mg
14:0 4mg
15:0 0mg
16:0 64mg
17:0 0mg
18:0 3mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 2mg
16:1 c ~mg
17:1 0mg
18:1 undifferentiated 19mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 72mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 103mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Weight179g
Betaine 31mg
Tryptophan 59mg 21%
Threonine 168mg 16%
Isoleucine 145mg 10%
Leucine 222mg 8%
Lysine 168mg 8%
Methionine 59mg 8%
Cystine 46mg 16%
Phenylalanine 181mg 21%
Tyrosine 94mg 11%
Valine 188mg 10%
Arginine 148mg
Histidine 88mg 13%
Alanine 169mg
Aspartic acid 622mg
Glutamic acid 362mg
Glycine 147mg
Proline 131mg
Serine 168mg
Hydroxyproline ~mg
Data Source
Kale
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Sweet Potatoes
USDA Food Data Central Standard Release (Common)
feedback
feedback