Kale, nutrition data

Nutritional value of 100g of Kale

USDA food database reference:
Kale, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients

Macronutrients:

Calories 49 (kcals)

From carbs 35 (kcals) (71.43%)

From fat 8.37 (kcals) (17.08%)

From protein 17.12 (kcals) (34.94%)

Water 84.04 (g)

Cholesterol 0 (mg)

Fats:

Fat 0.93 (g)

Saturated 0.09 (g)

Mono 0.05 (g)

Poly 0.34 (g)

Carbs:

Carbs 8.75 (g)

Of which sugars 0 (g)

Protein:

Protein 2.92 (g)

Vitamins:

Vitamin A 500 (mcg)

Retinol 0 (mcg)

Vitamin C 120 (mg)

Vitamin D 0 (mcg)

Vitamin E 0 (mg)

Vitamin K 704.8 (mcg)

Thiamin (B1) 0.11(mg)

Riboflavin (B2) 0.13 (mg)

Niacin (B3) 1 (mg)

Folate 31 (mcg)

Vitamin B6 0.27 (mg)

Vitamin B12 0 (mcg)

Pantothenate (B5) 0.09 (mg)

Minerals:

Calcium 150 (mg)

Iron 1.47 (mg)

Magnesium 47 (mg)

Phosphorus 92 (mg)

Potassium 491 (mg)

Sodium 38 (mg)

Zinc 0.56 (mg)

Copper 1.5 (mg)

Manganese 0.66 (mg)

Selenium 0.9 (mcg)

Please note that the US Department of Agriculture (USDA) all-foods database is not precise and some numbers don’t add up exactly. It is a good guide rather than a precision tool.