Kale, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.
The food contains 10.01g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Kale, Raw has been given a composite ranking of 99, and on a regular basis.
Calories from Protein | 22% | |
Calories from Fat | 11% | |
Calories from Carbs | 67% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 15376.4 IU | 307.5% | Top 10% | Very High |
Retinol | 0 mcg | |||
Retinol Activity Equivalent | 769 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 9226.4 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Lutein Zeaxanthin | 39550.7 mcg | |||
Vitamin C | 120 mg | 200% | Top 10% | Very High |
Vitamin K | 817.1 mcg | 1021.4% | Top 10% | Very High |
Thiamin | 0.11 mg | 7.3% | Mid 40% | Average |
Riboflavin | 0.13 mg | 7.6% | Mid 40% | Average |
Niacin | 1 mg | 5% | Mid 40% | Average |
Vitamin B6 | 0.27 mg | 13.6% | Mid 40% | Average |
Folate | 29 mcg | 7.2% | Top 30% | High |
Food Folate | 29 mcg | |||
Folic Acid | 0 mcg | |||
Dietary Folate Equivalents | 29 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.09 mg | 0.91% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 135 mg | 13.5% | Top 30% | High |
Iron | 1.7 mg | 9.4% | Mid 40% | Average |
Magnesium | 34 mg | 8.5% | Top 30% | High |
Phosphorus | 56 mg | 5.6% | Bottom 30% | Low |
Potassium | 447 mg | 12.8% | Top 30% | High |
Sodium | 43 mg | 1.8% | Bottom 30% | Low |
Zinc | 0.44 mg | 2.9% | Mid 40% | Average |
Copper | 0.29 mg | 14.5% | Top 30% | High |
Manganese | 0.77 mg | 38.7% | Top 30% | High |
Selenium | 0.9 mcg | 1.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 10 g | 3.3% | Mid 40% | Average |
Dietary Fiber | 2 g | 8% | Top 30% | High |
Sugars | 0 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.3 g | 6.6% | Mid 40% | Average |
Tryptophan | 40 mg | |||
Threonine | 147 mg | |||
Isoleucine | 197 mg | |||
Leucine | 231 mg | |||
Lysine | 197 mg | |||
Methionine | 32 mg | |||
Cystine | 44 mg | |||
Phenylalanine | 169 mg | |||
Tyrosine | 117 mg | |||
Valine | 181 mg | |||
Arginine | 184 mg | |||
Histidine | 69 mg | |||
Alanine | 166 mg | |||
Aspartic Acid | 295 mg | |||
Glutamic Acid | 374 mg | |||
Glycine | 159 mg | |||
Proline | 196 mg | |||
Serine | 139 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.7 g | 1.1% | Bottom 30% | Low |
Saturated Fat | 0.09 g | 0.45% | Bottom 30% | Low |
Monounsaturated Fat | 0.1 g | |||
Polyunsaturated Fat | 0.3 g | |||
Total Trans Fatty Acids | 0 g | |||
Total Omega 3 Fatty Acids | 180 mg | |||
Total Omega 6 Fatty Acids | 138 mg |
Serving size
Amount Per Serving
Calories 50 Calories from Fat 6
% Daily Value *
Total Fat 0.7 g 1.1%
Saturated Fat 0.09 g 0.45%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 43 mg 1.8%
Total Carbohydrates 10 g 3.3%
Dietary Fiber 2 g8%
Sugars 0 g
Protein 3.3 g 6.6%
Vitamin A 307.5% Vitamin C 200%
Calcium 13.5% Iron 9.4%
*Based on a 2000 Calorie diet
Per 100g | Calories 42
Protein 2.8 g | Carbs 8.3 g | Fat 0.6 g
Per 100g | Calories 240
Protein 8 g | Carbs 20 g | Fat 14 g
Per 100g | Calories 37
Protein 3.7 g | Carbs 7.3 g | Fat 0.2 g
Per 100g | Calories 34
Protein 4.7 g | Carbs 5.8 g | Fat 0.25 g
Per 100g | Calories 28
Protein 1.9 g | Carbs 5.6 g | Fat 0.4 g
Per 100g | Calories 28
Protein 2.7 g | Carbs 4.9 g | Fat 0.46 g