Nutrients of Kale (raw)

Kale

Nutrient	Units	Value per 100 grams
Proximates
Water	g	84.46
Energy	kcal	50
Energy	kJ	208
Protein	g	3.30
Total lipid (fat)	g	0.70
Ash	g	1.53
Carbohydrate, by difference	g	10.01
Fiber, total dietary	g	2.0
Minerals
Calcium, Ca	mg	135
Iron, Fe	mg	1.70
Magnesium, Mg	mg	34
Phosphorus, P	mg	56
Potassium, K	mg	447
Sodium, Na	mg	43
Zinc, Zn	mg	0.44
Copper, Cu	mg	0.290
Manganese, Mn	mg	0.774
Selenium, Se	mcg	0.9
Vitamins
Vitamin C, total ascorbic acid	mg	120.0
Thiamin	mg	0.110
Riboflavin	mg	0.130
Niacin	mg	1.000
Pantothenic acid	mg	0.091
Vitamin B-6	mg	0.271
Folate, total	mcg	29
Folic acid	mcg	0
Folate, food	mcg	29
Folate, DFE	mcg_DFE	29
Vitamin B-12	mcg	0.00
Vitamin A, RAE	mcg_RAE	769
Retinol	mcg	0
Carotene, beta	mcg	9226
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	15376
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	39550
Vitamin K (phylloquinone)	mcg	817.0
Lipids
Fatty acids, total saturated	g	0.091
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.002
14:0	g	0.003
16:0	g	0.076
18:0	g	0.004
Fatty acids, total monounsaturated	g	0.052
16:1 undifferentiated	g	0.001
18:1 undifferentiated	g	0.049
20:1	g	0.000
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	0.338
18:2 undifferentiated	g	0.138
18:3 undifferentiated	g	0.180
18:4	g	0.000
20:4 undifferentiated	g	0.002
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.040
Threonine	g	0.147
Isoleucine	g	0.197
Leucine	g	0.231
Lysine	g	0.197
Methionine	g	0.032
Cystine	g	0.044
Phenylalanine	g	0.169
Tyrosine	g	0.117
Valine	g	0.181
Arginine	g	0.184
Histidine	g	0.069
Alanine	g	0.166
Aspartic acid	g	0.295
Glutamic acid	g	0.374
Glycine	g	0.159
Proline	g	0.196
Serine	g	0.139
Other
Alcohol, ethyl	g	0.0

Reference: USDA National Nutrient Database