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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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 129mg5%
Total Carbohydrate 46.3g17%
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 17% 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
155 nutrients
Macronutrients
-- = missing data %DV
Weight485g
Calories 578 29%
Fat 18.9g 24%
Protein 55.2g 110%
Carbohydrate 46.3g 17%
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 5%
Zinc, Zn 3.8mg 34%
Copper, Cu 0.99mg 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) 0.75mg 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
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 (K2) 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 0.33g
Glucose (Dextrose) 0.7g
Fructose 0.55g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 32.6g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight485g
Total Monounsaturated 5.694g
Total Polyunsaturated 8.388g
Omega 3s 4.393g 275%
Omega 6s 2.548g 15%
Omega 3 to Omega 6 Ratio 1.72
Omega 6 to Omega 3 Ratio 0.58
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0.699g
Docosapentaenoic Acid (DPA) 0.626g
Docosahexaenoic Acid (DHA) 2.457g
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) 0.008g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.307g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 1.942g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.492g
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) 0.547g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 3.937g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.544g
Docosenoic Acid (22:1) 0.659g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 2.548g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 1.282g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0.18g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0.591g
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
Weight485g
Essential Amino Acids
Histidine 1732mg 247%
Isoleucine 2512mg 179%
Leucine 4263mg 156%
Lysine 4642mg 221%
Methionine 1495mg 205%
Phenylalanine 2225mg 254%
Threonine 2308mg 220%
Tryptophan 626mg 224%
Valine 2777mg 153%
Conditionally Essential Amino Acids
Arginine 3428mg
Cystine 631mg 220%
Glycine 2659mg
Proline 2199mg
Tyrosine 1749mg 200%
Non-Essential Amino Acids
Alanine 3146mg
Aspartic acid 5423mg
Betaine 0.39mg
Glutamic acid 7960mg
Hydroxyproline --mg
Serine 2251mg
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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