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Nutritional Profile of Raw Kale - Care Omnia Nutrition

Image of Raw Kale
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 notably well (Top 100) for five nutrients.

Most notable of them being

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 top-of-the-line (Top 10) for three nutrients.

These are

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

You can find these and more nutrient rankings below.

Table of Contents

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!

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

Carbohydrates (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
4.4 g
1.3 g
663
2083
Fiber, total dietary
4.1 g
1.2 g
53
207
Fructose
400 mg
113.4 mg
75
363
Glucose
400 mg
113.4 mg
79
364
Sucrose
180 mg
51 mg
70
432
Sugars
800 mg
226.8 mg
12
60
Sugars (Total incl. NLEA)
990 mg
280.7 mg
445
1577
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
104 mg
29.5 mg
544
2737
Fatty Acids, total polyunsaturated
673 mg
190.8 mg
362
1844
Fatty Acids, total saturated
178 mg
50.5 mg
589
2629
Total Lipid (Fat)
1.5 g
422.4 mg
319
1599
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
6 mg
1.7 mg
94
704
Myristic Acid (14:0)
6 mg
1.7 mg
189
1144
Palmitic Acid (16:0)
158 mg
44.8 mg
467
2118
Stearic Acid (18:0)
6 mg
1.7 mg
341
1685
Monounsaturated Fats (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
104 mg
29.5 mg
536
2708
Polyunsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Eicosatetraenoic Acid, ETA (20:4)
3 mg
0.9 mg
13
291
Linoleic Acid (18:2 n-6)
291 mg
82.5 mg
477
2103
Linolenic Acid (18:3)
378 mg
107.2 mg
43
578
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
147 mg
41.7 mg
90
816
Arginine
163 mg
46.2 mg
101
822
Aspartic Acid
262 mg
74.3 mg
134
800
Betaine
300 µg
85 µg
30
324
Cystine
38 mg
10.8 mg
65
458
Glutamic Acid
331 mg
93.8 mg
165
882
Glycine
141 mg
40 mg
69
864
Histidine
172 mg
48.8 mg
27
836
Isoleucine
175 mg
49.6 mg
65
847
Leucine
205 mg
58.1 mg
98
840
Lysine
175 mg
49.6 mg
97
819
Methionine
29 mg
8.2 mg
82
921
Phenylalanine
150 mg
42.5 mg
70
894
Proline
174 mg
49.3 mg
69
908
Serine
123 mg
34.9 mg
90
946
Threonine
131 mg
37.1 mg
74
882
Tryptophan
35 mg
9.9 mg
57
430
Tyrosine
103 mg
29.2 mg
77
935
Valine
159 mg
45.1 mg
94
886
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
2.9 g
827.8 mg
233
1327
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
62 µg
17.6 µg
108
393
Folate, food
62 µg
17.6 µg
108
227
Folate, total
62 µg
17.6 µg
109
322
Niacin
1.2 mg
334.5 µg
177
1503
Pantothenic Acid
370 µg
104.9 µg
149
818
Riboflavin
347 µg
98.4 µg
50
464
Thiamin
113 µg
32 µg
131
771
Vitamin B6
147 µg
41.7 µg
213
834
Vitamin C
93.4 mg
26.5 mg
27
70
Fat-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
660 µg
187.1 µg
220
577
beta-Carotene
2.9 mg
813.6 µg
251
289
beta-Cryptoxanthin
27 µg
7.7 µg
73
157
gamma-Tocopherol
140 µg
39.7 µg
41
421
Lutein + Zeaxanthin
6.3 mg
1.8 mg
104
114
Phylloquinone
390 µg
110.6 µg
111
116
Vitamin A, IU
4.8k IU
1.4k IU
91
156
Vitamin A, RAE
241 µg
68.3 µg
269
472
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
254 mg
72 mg
18
294
Copper, Cu
53 µg
15 µg
255
796
Iron, Fe
1.6 mg
453.6 µg
135
761
Magnesium, Mg
32.7 mg
9.3 mg
89
304
Manganese, Mn
920 µg
260.8 µg
36
308
Phosphorus, P
55 mg
15.6 mg
116
617
Potassium, K
348 mg
98.7 mg
220
550
Selenium, Se
0.9 µg
0.3 µg
95
689
Sodium, Na
53 mg
15 mg
395
1097
Zinc, Zn
390 µg
110.6 µg
124
887
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
500 µg
141.7 µg
374
1151
Nitrogen
470 mg
133.2 mg
4
63
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
89.6 g
25.4 g
191
249
Other (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
1.5 g
436.6 mg
101
506
Energy (Atwater General Factors)
43 kcal
12.2 kcal
8
81
Energy (Atwater Specific Factors)
35 kcal
9.9 kcal
10
89
Kcal (Energy)
35 kcal
9.9 kcal
187
654
KJ (Energy)
148 kj
42 kj
237
1014
Figure 2. Nutritional profile of raw kale with 74 nutrient values.

Foods Available Online

We searched 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
Figure 3. Common serving sizes of raw kale

30 Similar Vegetables or Vegetable Products

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

Similar Vegetables and Vegetable Products 1 - 30

Click on a food to explore all of the nutrients it contains.

KaleNo of
Nutrients
(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
44
65
Figure 4. Similar vegetables and vegetable products 1 to 30.

Recommended High Quality Supplements

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We update/review our recommendations several times per year.

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