Food Nutrition Facts: Kale, raw

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Food Description:
(fdcid: 323505)
 Kale, raw
Scientific Name: Brassica oleracea (Acephala Group)
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		35
% Daily Value*
Total Fat 1.49g 1.9%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 53mg 2.3%
Total Carbohydrate 4.42g 1.6%
Dietary Fiber 4.1g 14.6%
Total Sugars 0.8g
Includes 0g Added Sugars 0%
Protein 2.92g 5.8%
Vitamin D 0mcg 0%
Calcium 254mg 19.5%
Iron 1.6mg 8.9%
Potassium 348mg 7.4%
Vitamin A 241 mcg 26.8%
Vitamin C 93.4mg 103.8%
Thiamin 0.11mg 9.4%
Riboflavin 0.35mg 26.7%
Niacin 1.18mg 7.4%
Vitamin B6 0.15mg 8.6%
Folate 62mcg DFE 15.5%
Phosphorus 55mg 4.4%
Magnesium 32.7mg 7.8%
Zinc 0.39mg 3.5%
* 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.
 
Raw Kale
Simple Kale Salad

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 43 kcal, Reported: 35 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 4.42 17.68 41.3% 45-65%
Protein 2.92 11.68 27.3% 10-35%
Total Fat 1.49 13.41 31.4% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
钙 Calcium, Ca 254 mg 19.54%
叶酸 Folate, total (维生素 B9) 62 µg 15.50%
纤维, 总膳食 (Fiber, total dietary) 4.1 g 14.64%

Other Top Beneficial Nutrients
Nutrient Amount DV%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 390 µg 325.00%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 93.4 mg 103.78%
锰 Manganese, Mn 0.92 mg 40.00%
维生素 A , RAE (Vitamin A, RAE) 241 µg 26.78%
核黄素 Riboflavin (维生素 B2) 0.347 mg 26.69%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 89.6 g
能量 Energy 35 kcal 1.75% 2,000 kcal
Energy 148 kJ
Nitrogen 0.47 g
蛋白质 Protein 2.92 g 5.84% 50 g
总脂质 (脂肪) (Total lipid, fat) 1.49 g 1.91% 78 g
Ash 1.54 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
钙 Calcium, Ca 254 mg 19.54% 1,300 mg
铁 Iron, Fe 1.6 mg 8.89% 18 mg
镁 Magnesium, Mg 32.7 mg 7.79% 420 mg
磷 Phosphorus, P 55 mg 4.40% 1,250 mg
钾 Potassium, K 348 mg 7.40% 4,700 mg
钠 Sodium, Na 53 mg 2.30% 2,300 mg
锌 Zinc, Zn 0.39 mg 3.55% 11 mg
铜 Copper, Cu 0.053 mg 5.89% 0.9 mg
锰 Manganese, Mn 0.92 mg 40.00% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 93.4 mg 103.78% 90 mg
硫胺素 Thiamin (维生素 B1) 0.113 mg 9.42% 1.2 mg
核黄素 Riboflavin (维生素 B2) 0.347 mg 26.69% 1.3 mg
烟酸 Niacin (维生素 B3) 1.18 mg 7.38% 16 mg
泛酸 Pantothenic acid (维生素 B5) 0.37 mg 7.40% 5 mg
维生素 B6 (Vitamin B6) 0.147 mg 8.65% 1.7 mg
叶酸 Folate, total (维生素 B9) 62 µg 15.50% 400 µg
维生素 A , RAE (Vitamin A, RAE) 241 µg 26.78% 900 µg
Carotene, beta 2870 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 27 µg
Lycopene 0 µg
Lutein + zeaxanthin 6260 µg
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 0.66 mg 4.40% 15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.14 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 390 µg 325.00% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg


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Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
碳水化合物 Carbohydrate, by difference 4.42 g 1.61% 275 g
纤维, 总膳食 (Fiber, total dietary) 4.1 g 14.64% 28 g
总糖类 Sugars, Total 0.8 g 1.60% 50 g
Sucrose 0 g
Glucose 0.4 g
Fructose 0.4 g
Lactose 0 g
Maltose 0 g
Galactose 0 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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