» 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 400g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		196kcal	49kcal	2070kcal	NR
ProteinsProteins		17g	4.3g	50g	180g
CarbohydrateCarbohydrate		35g	8.8g	230g	340g
LipidLipid		3.7g	0.93g	50g	80g
» Saturated fatSaturated fat		0.36g	0.091g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.21g	0.052g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		1.4g	0.34g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		9.6g	2.4g	25g	NR
WaterWater		336g	84g	2700g	NR

Kale: Vitamins

Kale: Vitamins, for a portion of 400g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		2000µg	500µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		23708µg	5927µg	2520µg	NR
ThiamineThiamine		0.44mg	0.11mg	1.1mg	NR
RiboflavinRiboflavin		0.52mg	0.13mg	1.1mg	NR
NiacinNiacin		7.1NE	1.8NE	14NE	NR
Pantothenic acidPantothenic acid		0.36mg	0.091mg	5mg	NR
Vitamin B6Vit. B6		1.1mg	0.27mg	1.3mg	100mg
Folic acidFolic acid		564µg	141µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		480mg	120mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		6.2mg	1.5mg	15mg	NR
Vitamin KVit. K		2819µg	705µg	90µg	NR

Kale: Dietary minerals

Kale: Dietary minerals, for a portion of 400g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		600mg	150mg	1000mg	2500mg
CopperCopper		6mg	1.5mg	0.9mg	10mg
IronIron		5.9mg	1.5mg	18mg	45mg
MagnesiumMagnesium		188mg	47mg	320mg	NR
ManganeseManganese		2.6mg	0.66mg	1.8mg	11mg
PhosphorusPhosphorus		368mg	92mg	700mg	4000mg
PotassiumPotassium		1964mg	491mg	4700mg	NR
SeleniumSelenium		3.6µg	0.9µg	55µg	400µg
SodiumSodium		152mg	38mg	1500mg	2300mg
Salt (sodium equivalence)Salt		411mg	103mg	4100mg	4100mg
ZincZinc		2.2mg	0.56mg	8mg	40mg

Kale: Essential amino acids

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