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Life is everything. Let's make it a healthy one!

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Nutritional Profile of Raw Kale - Care Omnia Nutrition




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Kale

We got 74 nutritional values in our nutrition profile for Raw Kale.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for five nutrients.

Most notable of them being

  • Sugars (Carbohydrates)
  • Nitrogen (Other Micronutrients)
  • Vitamin C (Water-soluble Vitamins)
  • Energy (Atwater General Factors) (Other)

Also, when compared to all foods, it ranks well (Top 250) for seven additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks first-rate (Top 10) for three nutrients.

These are

  • Nitrogen (Other Micronutrients)
  • Energy (Atwater General Factors) (Other)
  • Energy (Atwater Specific Factors) (Other)

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for three additional nutrients:

You can find these and more nutrient rankings below.


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Nutrient Content Of Raw Kale

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Kale

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Kale

4.4%
1.5%
2.9%
89.6%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!


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Detailed nutrient profile of Raw Kale

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Kale

In food category: Vegetables and Vegetable Products

Nutrients (74)
per
100g
per
Oz
Rank
In
Cat.
Rank
All
Foods
Carbohydrates (7)
4.1 g
1.2 g
53
207
400 mg
113.4 mg
75
363
400 mg
113.4 mg
79
364
180 mg
51 mg
70
432
800 mg
226.8 mg
12
60
990 mg
280.7 mg
445
1577
Fatty Acids (4)
178 mg
50.5 mg
589
2629
1.5 g
422.4 mg
319
1599
Saturated Fats (4)
6 mg
1.7 mg
94
704
6 mg
1.7 mg
189
1144
158 mg
44.8 mg
467
2118
6 mg
1.7 mg
341
1685
Monounsaturated Fats (1)
104 mg
29.5 mg
536
2708
Polyunsaturated Fats (3)
291 mg
82.5 mg
477
2103
378 mg
107.2 mg
43
578
Amino Acids (19)
147 mg
41.7 mg
90
816
163 mg
46.2 mg
101
822
262 mg
74.3 mg
134
800
300 µg
85 µg
30
324
38 mg
10.8 mg
65
458
331 mg
93.8 mg
165
882
141 mg
40 mg
69
864
172 mg
48.8 mg
27
836
175 mg
49.6 mg
65
847
205 mg
58.1 mg
98
840
175 mg
49.6 mg
97
819
29 mg
8.2 mg
82
921
150 mg
42.5 mg
70
894
174 mg
49.3 mg
69
908
123 mg
34.9 mg
90
946
131 mg
37.1 mg
74
882
35 mg
9.9 mg
57
430
103 mg
29.2 mg
77
935
159 mg
45.1 mg
94
886
Protein (1)
2.9 g
827.8 mg
233
1327
Water-soluble Vitamins (9)
62 µg
17.6 µg
108
393
62 µg
17.6 µg
108
227
62 µg
17.6 µg
109
322
1.2 mg
334.5 µg
177
1503
370 µg
104.9 µg
149
818
347 µg
98.4 µg
50
464
113 µg
32 µg
131
771
147 µg
41.7 µg
213
834
93.4 mg
26.5 mg
27
70
Fat-soluble Vitamins (8)
660 µg
187.1 µg
220
577
2.9 mg
813.6 µg
251
289
27 µg
7.7 µg
73
157
140 µg
39.7 µg
41
421
6.3 mg
1.8 mg
104
114
390 µg
110.6 µg
111
116
4.8k IU
1.4k IU
91
156
241 µg
68.3 µg
269
472
Minerals (10)
254 mg
72 mg
18
294
53 µg
15 µg
255
796
1.6 mg
453.6 µg
135
761
32.7 mg
9.3 mg
89
304
920 µg
260.8 µg
36
308
55 mg
15.6 mg
116
617
348 mg
98.7 mg
220
550
0.9 µg
0.3 µg
95
689
53 mg
15 mg
395
1097
390 µg
110.6 µg
124
887
Other Micronutrients (2)
500 µg
141.7 µg
374
1151
470 mg
133.2 mg
4
63
Water (1)
89.6 g
25.4 g
191
249
Other (5)
1.5 g
436.6 mg
101
506
35 kcal
9.9 kcal
187
654
148 kj
42 kj
237
1014
Figure 1. Nutritional profile of raw kale with 74 nutrient values.

Foods Available Online

We made a search on Amazon for "Kale" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Raw Kale

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup Pieces Of ~1"20.6 g0.7 oz

Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

FoodNutrients
Kale (30)
(With Salt, Drained)

71

(Without Salt, Drained)

75

(With Salt, Drained)

71

(Without Salt, Drained)

71

(Made With Butter)

50

(Made With Margarine)

46

(Made With Oil)

43

(Made With Unspecified Fat)

50

(Made Without Fat)

44

(Unspecified If Cooking Fat Added)

50

(Made With Butter)

50

(Made With Margarine)

46

(Made With Oil)

43

(Made With Unspecified Fat)

51

(Made Without Fat)

42

(Unspecified If Cooking Fat Added)

50

(Made With Butter)

50

(Made With Margarine)

46

(Made With Oil)

43

(Made With Unspecified Fat)

52

(Made Without Fat)

43

(Unspecified If Cooking Fat Added)

50

(Made With Unspecified Fat, Unspecified Form)

51

(Unspecified Form, Made With Butter)

50

(Unspecified Form, Made With Margarine)

46

(Unspecified Form, Made With Oil)

43

(Unspecified Form, Made Without Fat)

41

(Unspecified If Cooking Fat Added, Unspecified Form)

50

List of similar vegetables and vegetable products.

Recommended High Quality Supplements

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You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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