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Nutrition facts: kale

Nutrients (units) / 100 g Cooked* Raw
Energy (kcal) 28 49
Water (g) 91,2 84,04
Protein (g) 1,9 4,28
Lysine (g) 0,114  
Cystine (g) 0,025  
Methionine (g) 0,018  
Fats (g) 0,4 0,93
Monounsaturates (g) 0,03 0,052
Oleic acid (g) 0,028 0,049
Polyunsaturates (g) 0,193 0,338
Linoleic acid (g) 0,079 0,138
Alpha-linolenic acid (g) 0,103 0,18
Saturates (g) 0,052 0,091
Trans fats (g)    
Carbohydrates (g) 5,63 8,75
Sugars (g) 1,25  
Fructose (g)    
Glucose (g)    
Maltose (g)    
Sucrose (g)    
Fibre (g) 2  
Alcohol (g) 0 0
Phytosterols (mg)    
Potassium, K (mg) 228 491
Sodium, Na (mg) 23 38
Calcium, Ca (mg) 72 150
Phosphorus, P (mg) 28 92
Magnesium, Mg (mg) 18 47
Iron, Fe (mg) 0,9 1,47
Zinc, Zn (mg) 0,24 0,56
Copper, Cu (mg) 0,156 1,499
Manganese, Mn (mg) 0,416 0,659
Selenium, Se (µg) 0,9 0,9
Vitamin A, RAE (µg) 681 500
Thiamin (mg) 0,053 0,11
Riboflavin (mg) 0,07 0,13
Niacin (mg) 0,5 1
Pantothenic acid (mg) 0,049 0,091
Vitamin B-6 (mg) 0,138 0,271
Folate, DFE (µg) 13 31
Vitamin C (mg) 41 120
Vitamin E (mg) 0,85  
Vitamin K1 (µg) 817 704,8

 

 

*Cooked: boiled and drained (without salt)

Source: USDA nutrient database (January 2013)