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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)
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