Recipe Nutrition Calculator

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Cooked Kale
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Wild Atlantic Salmon (Cooked)
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Quinoa Cooked
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Recipe Nutrition Facts
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Number of Servings:
Nutrition Facts
Serving Size
Whole Recipe (485g)
Calories578
% Daily Value *
Total Fat 18.9g24%
Saturated Fat 2.8g14%
Trans Fat 0g
Cholesterol 120.7mg40%
Sodium 129mg6%
Total Carbohydrate 46.3g15%
Dietary Fiber 10.4g37%
Total Sugars 3.2g6%
Includes ~g Added Sugars~%
Protein 55.2g110%
Vitamin C 23.1mg26%
Vitamin D 0mcg0%
Iron 5.6mg31%
Calcium 252mg19%
Potassium 1573mg33%
Phosphorus 771mg62%
*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 578 29% DV
  • Protein 55g 110% DV
  • Carbs 46g 15% DV
  • Fat 19g 24% DV
  • Fiber 10g 37% DV
  • Sugar 3.2g 6% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 578 calories in Cooked Kale coming from 38% protein, 32% carbs, 30% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Cooked Kale. This food consists of 74.44% water, 11.72% protein, 9.83% carbs, 4.01% fat, and 0% alcohol.

Detailed Nutrition Facts
Macronutrients
~ = missing data %DV
Weight485g
Calories 578 29%
Fat 18.9g 24%
Protein 55.2g 110%
Carbohydrate 46.3g 15%
Sugars 3.2g 6%
Fiber 10.4g 37%
Cholesterol 120.7mg 40%
Saturated Fats 2.8g 14%
Net-Carbs 35.9g
Trans Fatty Acids 0g
Minerals
~ = missing data %DV
Weight485g
Calcium 252mg 19%
Iron, Fe 5.6mg 31%
Potassium, K 1573mg 33%
Magnesium 213.8mg 51%
Phosphorus, P 771mg 62%
Sodium 129mg 6%
Zinc, Zn 3.8mg 34%
Copper, Cu 1mg 110%
Manganese 1.9mg 83%
Selenium, Se 85.9mcg 156%
Fluoride, F ~mcg ~%
Molybdenum ~mcg
Iodine, I ~mcg
Chlorine ~mg
Chromium ~mcg
Vitamins
~ = missing data %DV
Weight485g
Vitamin A, RAE 211.9mcg 24%
Vitamin C 23.1mg 26%
Thiamin (B1) 0.7mg 62%
Riboflavin (B2) 1.2mg 93%
Niacin (B3) 18.5mg 116%
Vitamin B5 (PA) 3.5mg 70%
Vitamin B6 1.9mg 113%
Biotin ~mcg
Folate (B9) 211.5mcg 53%
Folic acid 0mcg 0%
Food Folate 211.5mcg 53%
Folate DFE 211.5mcg 53%
Choline 43.1mg 8%
Vitamin B12 5.2mcg 216%
Retinol 22.1mcg
Carotene, beta 2255.9mcg 21%
Carotene, alpha 13mcg 0%
Cryptoxanthin, beta 33.8mcg 0%
Vitamin A, IU 3873.6IU 129%
Lycopene 0mcg
Lut + Zeaxanthin 6576mcg
Vitamin E 3.3mg 22%
Vitamin D 0mcg 0%
Vitamin D2 ~mcg
Vitamin D3 ~mcg
Vitamin D (IU) 0IU 0%
Vitamin K 544.1mcg 453%
Vitamin K1 0mcg
Menaquinone-4 0mcg
Other
~ = missing data
Weight485g
Water 350.6g
Ash 8g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 13.49
Carbs & Sugars
~ = missing data %DV
Weight485g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 0.3g
Glucose (Dextrose) 0.7g
Fructose 0.5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 32.6g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight485g
Monounsaturated Fats 5694mg
Polyunsaturated Fats 8388mg
Omega 3s 4444mg 278%
Omega 6s 2548mg 15%
Omega 3 to Omega 6 Ratio 1.74
Omega 6 to Omega 3 Ratio 0.57
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 699mg
22:5 n-3 (DPA) 626mg
22:6 n-3 (DHA) 2457mg
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 8mg
13:0 ~mg
14:0 307mg
15:0 ~mg
16:0 1942mg
17:0 ~mg
18:0 492mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 547mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 3937mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 544mg
22:1 undifferentiated 659mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 2548mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 1282mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 180mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 591mg
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
Weight485g
Betaine 0mg
Tryptophan 626mg 224%
Threonine 2308mg 220%
Isoleucine 2512mg 179%
Leucine 4263mg 156%
Lysine 4642mg 221%
Methionine 1495mg 205%
Cystine 631mg 220%
Phenylalanine 2225mg 254%
Tyrosine 1749mg 200%
Valine 2777mg 153%
Arginine 3428mg
Histidine 1732mg 247%
Alanine 3146mg
Aspartic acid 5423mg
Glutamic acid 7960mg
Glycine 2659mg
Proline 2199mg
Serine 2251mg
Hydroxyproline ~mg
Data Source
Cooked Kale
USDA Food Data Central Standard Release (Common)
Wild Atlantic Salmon (Cooked)
USDA Food Data Central Standard Release (Common)
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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