Nutrients in 1 kilogram of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs

27%

31%

42%

1 kg ▼

Macro Nutrients

Kale

Energy350 kcal

12%

Raw Kale has 350 kcal of Energy per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15 g

15.4%

Raw Kale has 14.9 g of Fat per 1 kilogram, which is 15.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.78 g

5.56%

Raw Kale has 1.78 g of Saturated Fat per 1 kilogram, which is 5.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.78 g

236%

Raw Kale has 3.78 g of Omega 3 per 1 kilogram, which is 236% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.9 g

17%

Raw Kale has 2.91 g of Omega 6 per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kale has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate44.2 g

34%

Raw Kale has 44.2 g of Carbohydrate per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.9 g

13.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kale has 9.9 g of Sugars per 1 kilogram, which is 13.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.1 g

5.66%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Kale has 4.1 g of Fructose per 1 kilogram, which is 5.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4 g

Raw Kale has 4 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.8 g

Raw Kale has 1.8 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber41 g

108%

Raw Kale has 41 g of Fiber per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29 g

52%

Raw Kale has 29.2 g of Protein per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A2410 μg

268%

RAE, retinol activity equivalents

Raw Kale has 2410 μg of Vitamin A per 1 kilogram, which is 268% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.13 mg

94%

Thiamine

Raw Kale has 1.13 mg of Vitamin B1 per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.47 mg

267%

Riboflavin

Raw Kale has 3.47 mg of Vitamin B2 per 1 kilogram, which is 267% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

73.8%

Niacin, nicotinic acid, niacinamide

Raw Kale has 11.8 mg of Vitamin B3 per 1 kilogram, which is 73.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.7 mg

74%

Pantothenic acid

Raw Kale has 3.7 mg of Vitamin B5 per 1 kilogram, which is 74% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.47 mg

113%

Pyridoxine

Raw Kale has 1.47 mg of Vitamin B6 per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9620 μg

155%

Folates and Folic Acid

Raw Kale has 620 μg of Vitamin B9 per 1 kilogram, which is 155% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kale has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C934 mg

1038%

Ascorbic acid

Raw Kale has 934 mg of Vitamin C per 1 kilogram, which is 1038% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kale has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.6 mg

44%

Tocopherols and Tocotrienols

Raw Kale has 6.6 mg of Vitamin E per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3896 μg

3247%

Phytomenadione or phylloquinone

Raw Kale has 3896 μg of Vitamin K per 1 kilogram, which is 3247% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium2540 mg

254%

Raw Kale has 2540 mg of Calcium per 1 kilogram, which is 254% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

59%

Raw Kale has 0.53 mg of Copper per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron16 mg

200%

Raw Kale has 16 mg of Iron per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium330 mg

78.6%

Raw Kale has 330 mg of Magnesium per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.2 mg

400%

Raw Kale has 9.2 mg of Manganese per 1 kilogram, which is 400% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus550 mg

78.6%

Raw Kale has 550 mg of Phosphorus per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3480 mg

102%

Raw Kale has 3480 mg of Potassium per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Kale has 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium530 mg

35.3%

Raw Kale has 530 mg of Sodium per 1 kilogram, which is 35.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.9 mg

35.5%

Raw Kale has 3.9 mg of Zinc per 1 kilogram, which is 35.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water896 g

24.2%

Raw Kale has 896.3 g of Water per 1 kilogram, which is 24.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Kale:

1 kilogram of Kale has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Kale:

1 kilogram of Kale has outstanding amounts of Calcium, Iron, Manganese and Potassium.
It is an excellent source of Copper, Magnesium, Phosphorus, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 1 kilogram of Raw Kale:

1 kilogram of Kale has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Fat, Omega 6 and Sugars.
This vegetable has some Saturated Fat and Fructose.
It has no Glucose and Sucrose.

Compare Raw Kale with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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