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)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Wild Atlantic Salmon (Cooked)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa Cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.