Kale Nutrition Facts

50 calories in 100 g

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Calories in Kale
Kale, raw
50 calories in Kale, 100 g
100g ≈ 0.220lb ≈ 3.53oz
0.50 calories / gram
1 Weight Watchers point
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Calorie Sources:72% carbohydrates; 16% proteins; 12% fats
Fats:0.70 g (6 calories, 1% by weight)
Carbohydrates:10.01 g (36 calories, 10% by weight)
Proteins:3.30 g (8 calories, 3% by weight)
Alcohol:~
Water:84.46 g (84% by weight)
Fat Composition:70% polyunsaturated; 19% saturated; 11% monounsaturated
Trans Fat :~
Dietary Fiber:2 g (2% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup, chopped
Scientific Name:Brassica oleracea (Acephala Group)
Refuse:39 %
Refuse Description:Stem ends, tough stems and tough midrib parts
Food Group:Vegetables and Vegetable Products
USDA #:11233
Tags: boerenkool; borecole;
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Vitamin A:15376 IU
Retinol:~
Retinol Activity Equivalent:769 mcg
α-Carotene:~
β-Carotene:9.23 mg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:39.55 mg
Vitamin B-1:110 mcg
Vitamin B-2:130 mcg
Vitamin B-3:1 mg
Vitamin B-5:90 mcg
Vitamin B-6:270 mcg
Vitamin B-9:29 mcg
Food folate:29 mcg
Dietary Folate Equivalent:29 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:~
Vitamin C:0.12 g
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:~
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:817 mcg
Calcium (Ca):0.14 g
Copper (Cu):290 mcg
Fluoride (F):~
Iron (Fe):1.70 mg
Magnesium (Mg):34 mg
Manganese (Mn):770 mcg
Phosphorus (P):56 mg
Potassium (K):0.45 g
Selenium (Se):0.90 mcg
Sodium (Na):43 mg
Zinc (Zn):440 mcg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:10.01 g
Dietary Fiber:2 g
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:3.30 g
Essential amino acids
Phenylalanine:0.16 g
Leucine:0.23 g
Methionine:30 mg
Lysine:0.19 g
Isoleucine:0.19 g
Valine:0.18 g
Threonine:0.14 g
Tryptophan:40 mg
Histidine:60 mg
Arginine:0.18 g
Non-essential amino acids
Alanine:0.16 g
Aspartic acid:0.29 g
Betaine:~
Cystine:40 mg
Glutamic acid:0.37 g
Glycine:0.15 g
Hydroxyproline:~
Proline:0.19 g
Serine:0.13 g
Tyrosine:0.11 g
Fats Total:0.70 g
Saturated fatty acids:90 mg
Monounsaturated fatty acids:50 mg
Polyunsaturated fatty acids:0.33 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:2 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:3 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:70 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:4 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:1 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:40 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:0.13 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.18 g
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:2 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.53 g
Caffeine:~
Theobromine:~
Product Type:Kale
Weight Watchers Points:1 point(s)
Atkins Diet (Induction) Rating:1 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:2 / 10
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Did you know?...In the Middle Ages, chicken soup was believed to be an aphrodisiac.
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