Kale (40/40)

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top40 Kale

Kale, raw
Nutritional value per 100 g (3.5 oz)
Energy 207 kJ (49 kcal)
8.8 g
Sugars 2.3 g
Dietary fiber 3.6 g
0.9 g
4.3 g
Vitamins
Vitamin A equiv.

(63%)

500 μg

8198 μg
Thiamine (B1)
(10%)

0.11 mg

Riboflavin (B2)
(11%)

0.13 mg

Niacin (B3)
(7%)

1.0 mg

Pantothenic acid (B5)
(18%)

0.9 mg

Vitamin B6
(21%)

0.27 mg

Folate (B9)
(35%)

141 μg

Choline
(0%)

0.8 mg

Vitamin C
(145%)

120 mg

Vitamin E
(10%)

1.54 mg

Vitamin K
(671%)

705 μg

Minerals
Calcium
(15%)

150 mg

Iron
(12%)

1.5 mg

Magnesium
(13%)

47 mg

Manganese
(31%)

0.66 mg

Phosphorus
(13%)

92 mg

Potassium
(10%)

491 mg

Selenium
(1%)

0.9 μg

Sodium
(3%)

38 mg

Zinc
(6%)

0.6 mg

Other constituents
Water 84.0 g

Percentages are roughly approximated using US recommendations for adults.
Kale, cooked, boiled, drained, without salt
Nutritional value per 100 g (3.5 oz)
Energy 117 kJ (28 kcal)
5.63 g
Sugars 1.25 g
Dietary fiber 2 g
0.4 g
1.9 g
Vitamins
Vitamin A equiv.

(85%)

681 μg

18246 μg
Thiamine (B1)
(5%)

0.053 mg

Riboflavin (B2)
(6%)

0.07 mg

Niacin (B3)
(3%)

0.5 mg

Pantothenic acid (B5)
(1%)

0.05 mg

Vitamin B6
(11%)

0.138 mg

Folate (B9)
(3%)

13 μg

Choline
(0%)

0.4 mg

Vitamin C
(49%)

41 mg

Vitamin E
(6%)

0.85 mg

Vitamin K
(778%)

817 μg

Minerals
Calcium
(7%)

72 mg

Iron
(7%)

0.9 mg

Magnesium
(5%)

18 mg

Manganese
(20%)

0.416 mg

Phosphorus
(4%)

28 mg

Potassium
(5%)

228 mg

Selenium
(1%)

0.9 μg

Sodium
(2%)

23 mg

Zinc
(3%)

0.24 mg

Other constituents
Water 91.2 g

Percentages are roughly approximated using US recommendations for adults.

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