» Kale

Kale: detail

• Detailed name: Kale, raw
• Select a Portion Size:
  10g20g30g40g50g75g85g (standard portion)100g125g150g175g200g250g300g400g500g
• Food Group: Vegetables, Vegetable Products
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Kale: Macro nutrients

Kale: Macro nutrients, for a portion of 175g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		86kcal	49kcal	2070kcal	NR
ProteinsProteins		7.5g	4.3g	50g	180g
CarbohydrateCarbohydrate		15g	8.8g	230g	340g
LipidLipid		1.6g	0.93g	50g	80g
» Saturated fatSaturated fat		0.16g	0.091g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.091g	0.052g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.59g	0.34g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		4.2g	2.4g	25g	NR
WaterWater		147g	84g	2700g	NR

Kale: Vitamins

Kale: Vitamins, for a portion of 175g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		875µg	500µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		10372µg	5927µg	2520µg	NR
ThiamineThiamine		0.19mg	0.11mg	1.1mg	NR
RiboflavinRiboflavin		0.23mg	0.13mg	1.1mg	NR
NiacinNiacin		3.1NE	1.8NE	14NE	NR
Pantothenic acidPantothenic acid		0.16mg	0.091mg	5mg	NR
Vitamin B6Vit. B6		0.47mg	0.27mg	1.3mg	100mg
Folic acidFolic acid		247µg	141µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		210mg	120mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		2.7mg	1.5mg	15mg	NR
Vitamin KVit. K		1233µg	705µg	90µg	NR

Kale: Dietary minerals

Kale: Dietary minerals, for a portion of 175g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		263mg	150mg	1000mg	2500mg
CopperCopper		2.6mg	1.5mg	0.9mg	10mg
IronIron		2.6mg	1.5mg	18mg	45mg
MagnesiumMagnesium		82mg	47mg	320mg	NR
ManganeseManganese		1.2mg	0.66mg	1.8mg	11mg
PhosphorusPhosphorus		161mg	92mg	700mg	4000mg
PotassiumPotassium		859mg	491mg	4700mg	NR
SeleniumSelenium		1.6µg	0.9µg	55µg	400µg
SodiumSodium		67mg	38mg	1500mg	2300mg
Salt (sodium equivalence)Salt		180mg	103mg	4100mg	4100mg
ZincZinc		0.98mg	0.56mg	8mg	40mg

Kale: Essential amino acids

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