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Kale
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Recipe Nutrition Facts
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Number of Servings:
Nutrition Facts
Serving Size
Whole Recipe (100g)
Calories35
% Daily Value *
Total Fat 1.5g2%
Saturated Fat 0.2g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 53mg2%
Total Carbohydrate 4.4g1%
Dietary Fiber 4.1g15%
Total Sugars 1g2%
Includes ~g Added Sugars~%
Protein 2.9g6%
Vitamin C 93.4mg104%
Vitamin D 0mcg0%
Iron 1.6mg9%
Calcium 254mg20%
Potassium 348mg7%
Phosphorus 55mg4%
*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 35 2% DV
  • Protein 2.9g 6% DV
  • Carbs 4.4g 1% DV
  • Fat 1.5g 2% DV
  • Fiber 4.1g 15% DV
  • Sugar 1g 2% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 35 calories in Kale coming from 27% protein, 41% carbs, 32% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Kale. This food consists of 91.06% water, 2.95% protein, 4.47% carbs, 1.52% fat, and 0% alcohol.

Detailed Nutrition Facts
Macronutrients
~ = missing data %DV
Weight100g
Calories 35 2%
Fat 1.5g 2%
Protein 2.9g 6%
Carbohydrate 4.4g 1%
Sugars 1g 2%
Fiber 4.1g 15%
Cholesterol 0mg 0%
Saturated Fats 0.2g 1%
Net-Carbs 0.3g
Trans Fatty Acids 0g
Minerals
~ = missing data %DV
Weight100g
Calcium 254mg 20%
Iron, Fe 1.6mg 9%
Potassium, K 348mg 7%
Magnesium 33mg 8%
Phosphorus, P 55mg 4%
Sodium 53mg 2%
Zinc, Zn 0.4mg 4%
Copper, Cu 0.1mg 6%
Manganese 0.9mg 40%
Selenium, Se 0.9mcg 2%
Fluoride, F ~mcg ~%
Molybdenum ~mcg
Iodine, I ~mcg
Chlorine ~mg
Chromium ~mcg
Vitamins
~ = missing data %DV
Weight100g
Vitamin A, RAE 241mcg 27%
Vitamin C 93.4mg 104%
Thiamin (B1) 0.1mg 9%
Riboflavin (B2) 0.3mg 27%
Niacin (B3) 1.2mg 7%
Vitamin B5 (PA) 0.4mg 7%
Vitamin B6 0.1mg 9%
Biotin ~mcg
Folate (B9) 62mcg 16%
Folic acid 0mcg 0%
Food Folate 62mcg 16%
Folate DFE 62mcg 16%
Choline 0.5mg 0%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 2873mcg 27%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 27mcg 0%
Vitamin A, IU 4812IU 160%
Lycopene 0mcg
Lut + Zeaxanthin 6261mcg
Vitamin E 0.7mg 4%
Vitamin D 0mcg 0%
Vitamin D2 ~mcg
Vitamin D3 ~mcg
Vitamin D (IU) 0IU 0%
Vitamin K 389.6mcg 325%
Vitamin K1 0mcg
Menaquinone-4 0mcg
Other
~ = missing data
Weight100g
Water 89.6g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -8.05
Carbs & Sugars
~ = missing data %DV
Weight100g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 0.2g
Glucose (Dextrose) 0.4g
Fructose 0.4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight100g
Monounsaturated Fats 104mg
Polyunsaturated Fats 673mg
Omega 3s 378mg 24%
Omega 6s 291mg 2%
Omega 3 to Omega 6 Ratio 1.3
Omega 6 to Omega 3 Ratio 0.77
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 ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 6mg
13:0 ~mg
14:0 6mg
15:0 ~mg
16:0 158mg
17:0 ~mg
18:0 6mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 104mg
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 291mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 378mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 3mg
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
Weight100g
Betaine 0mg
Tryptophan 35mg 13%
Threonine 131mg 12%
Isoleucine 175mg 13%
Leucine 205mg 8%
Lysine 175mg 8%
Methionine 29mg 4%
Cystine 38mg 13%
Phenylalanine 150mg 17%
Tyrosine 103mg 12%
Valine 159mg 9%
Arginine 163mg
Histidine 172mg 25%
Alanine 147mg
Aspartic acid 262mg
Glutamic acid 331mg
Glycine 141mg
Proline 174mg
Serine 123mg
Hydroxyproline ~mg
Data Source
Kale
USDA Food Data Central Standard Release (Common)
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