Nutritional Information for Kale, raw
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, chopped 67.0 grams | Max fiber at 59 servings. | |
| Protein | 2.21 g | 3.95% | 236% |
| Total lipid (fat) | 0.47 g | 1.57% | 94% |
| Carbohydrate, by difference | 6.71 g | 2.24% | 134% |
| Energy (Calories) | 33.50 kcal | 1.68% | 100% |
| Fiber, total dietary | 1.34 g | 3.53% | 211% |
| Calcium, Ca | 90.45 mg | 9.05% | 540% |
| Iron, Fe | 1.14 mg | 14.25% | 851% |
| Magnesium, Mg | 22.78 mg | 5.7% | 340% |
| Phosphorus, P | 37.52 mg | 5.36% | 320% |
| Potassium, K | 299.49 mg | 6.37% | 380% |
| Sodium, Na | 28.81 mg | 1.92% | 115% |
| Zinc, Zn | 0.29 mg | 2.64% | 157% |
| Manganese, Mn | 0.52 mg | 22.61% | 1350% |
| Selenium, Se | 0.60 mcg | 1.09% | 65% |
| Vitamin A, IU | 10301.92 IU | 343.4% | 20501% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 80.40 mg | 89.33% | 5333% |
| Thiamin | 0.07 mg | 5.83% | 348% |
| Riboflavin | 0.09 mg | 6.92% | 413% |
| Niacin | 0.67 mg | 4.19% | 250% |
| Pantothenic acid | 0.06 mg | 1.2% | 72% |
| Vitamin B-6 | 0.18 mg | 13.85% | 827% |
| Folate, total | 19.43 mcg | 4.86% | 290% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 547.39 mcg | 456.16% | 27233% |
| Omega 6 | 0.09 g | 0.58% | 35% |
| Omega 3 | 0.12 g | 5.41% | 323% |
| Ash | 1.03 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 56.59 g | ||
| Energy | 139.36 kJ | ||
| Copper, Cu | 0.19 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 515.23 mcg_RAE | ||
| Carotene, beta | 6181.42 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 26498.50 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 19.43 mcg | ||
| Folate, DFE | 19.43 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.15 g | ||
| Lysine | 0.13 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.11 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.12 g | ||
| Arginine | 0.12 g | ||
| Histidine | 0.05 g | ||
| Alanine | 0.11 g | ||
| Aspartic acid | 0.20 g | ||
| Glutamic acid | 0.25 g | ||
| Glycine | 0.11 g | ||
| Proline | 0.13 g | ||
| Serine | 0.09 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.06 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.23 g | ||