Nutrients in 1 pound of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs

27%

31%

42%

1 lb ▼

Macro Nutrients

Kale

Energy159 kcal

5.47%

Raw Kale has 158.7572 kcal of Energy per 1 pound, which is 5.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.76 g

6.97%

Raw Kale has 6.7585208 g of Fat per 1 pound, which is 6.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.81 g

2.52%

Raw Kale has 0.80739376 g of Saturated Fat per 1 pound, which is 2.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.7 g

107%

Raw Kale has 1.71457776 g of Omega 3 per 1 pound, which is 107% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.76%

Raw Kale has 1.31995272 g of Omega 6 per 1 pound, which is 7.76% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20 g

15.4%

Raw Kale has 20.0487664 g of Carbohydrate per 1 pound, which is 15.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.5 g

6.2%

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

Raw Kale has 4.4905608 g of Sugars per 1 pound, which is 6.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.86 g

2.57%

≤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 1.8597272 g of Fructose per 1 pound, which is 2.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.8 g

Raw Kale has 1.814368 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.82 g

Raw Kale has 0.8164656 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber18.6 g

49%

Raw Kale has 18.597272 g of Fiber per 1 pound, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.2 g

23.7%

Raw Kale has 13.2448864 g of Protein per 1 pound, which is 23.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A1093 μg

121%

RAE, retinol activity equivalents

Raw Kale has 1093.15672 μg of Vitamin A per 1 pound, which is 121% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg

42.7%

Thiamine

Raw Kale has 0.51255896 mg of Vitamin B1 per 1 pound, which is 42.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.57 mg

121%

Riboflavin

Raw Kale has 1.57396424 mg of Vitamin B2 per 1 pound, which is 121% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.35 mg

33.5%

Niacin, nicotinic acid, niacinamide

Raw Kale has 5.3523856 mg of Vitamin B3 per 1 pound, which is 33.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.68 mg

33.6%

Pantothenic acid

Raw Kale has 1.6782904 mg of Vitamin B5 per 1 pound, which is 33.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51.3%

Pyridoxine

Raw Kale has 0.66678024 mg of Vitamin B6 per 1 pound, which is 51.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9281 μg

70.3%

Folates and Folic Acid

Raw Kale has 281.22704 μg of Vitamin B9 per 1 pound, which is 70.3% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C424 mg

471%

Ascorbic acid

Raw Kale has 423.654928 mg of Vitamin C per 1 pound, which is 471% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3 mg

20%

Tocopherols and Tocotrienols

Raw Kale has 2.9937072 mg of Vitamin E per 1 pound, which is 20% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1767 μg

1473%

Phytomenadione or phylloquinone

Raw Kale has 1767.194432 μg of Vitamin K per 1 pound, which is 1473% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium1152 mg

115%

Raw Kale has 1152.12368 mg of Calcium per 1 pound, which is 115% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.7%

Raw Kale has 0.24040376 mg of Copper per 1 pound, which is 26.7% 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

Iron7.26 mg

91%

Raw Kale has 7.257472 mg of Iron per 1 pound, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

35.6%

Raw Kale has 149.68536 mg of Magnesium per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.17 mg

181%

Raw Kale has 4.1730464 mg of Manganese per 1 pound, which is 181% 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

Phosphorus249 mg

35.6%

Raw Kale has 249.4756 mg of Phosphorus per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1579 mg

46.4%

Raw Kale has 1578.50016 mg of Potassium per 1 pound, which is 46.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Raw Kale has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium240 mg

16%

Raw Kale has 240.40376 mg of Sodium per 1 pound, which is 16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.77 mg

16%

Raw Kale has 1.7690088 mg of Zinc per 1 pound, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water407 g

11%

Raw Kale has 406.5545096 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Kale:

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

Minerals in 1 pound of Raw Kale:

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

Macronutrients in 1 pound of Raw Kale:

1 pound of Kale has outstanding amounts of Omega 3.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 6 and Carbohydrate.
This vegetable has some Fat, Saturated Fat, Sugars 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 pound of Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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