Recipe Nutrition Calculator

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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 0g Added Sugars0%
Protein 2.9g6%
Vitamin C 93.4mg104%
Vitamin D 0μg0%
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 28% protein, 42% carbs, 30% 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 0.9μg 2%
Fluoride, F 0μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
~ = missing data %DV
Weight100g
Vitamin A, RAE 241μg 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 0μg
Folate (B9) 62μg 16%
Folic acid 0μg 0%
Food Folate 62μg 16%
Folate DFE 62μg 16%
Choline 0.5mg 0%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 2873μg 27%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 27μg 0%
Vitamin A, IU 4812IU 160%
Lycopene 0μg
Lut + Zeaxanthin 6261μg
Vitamin E 0.7mg 4%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 389.6μg 325%
Vitamin K1 0μg
Menaquinone-4 0μg
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 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0.2g
Glucose (Dextrose) 0.4g
Fructose 0.4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other 0g
Total sugar alcohols 0g
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) 0mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats 0mg
Stigmasterol 0mg
Campesterol 0mg
Beta-sitosterol 0mg
Phytosterols 0mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 6mg
13:0 0mg
14:0 6mg
15:0 0mg
16:0 158mg
17:0 0mg
18:0 6mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 0mg
16:1 c 0mg
17:1 0mg
18:1 undifferentiated 104mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 291mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 378mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 3mg
20:4 n-6 0mg
21:5 0mg
22:4 0mg
Trans-Monoenoic Fats 0mg
16:1 t 0mg
18:1 t 0mg
22:1 t 0mg
18:2 t not further defined 0mg
18:2 t,t 0mg
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 0mg
Data Source
Kale
USDA Food Data Central. Standard Release (Common)
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