Nutrition Data For Kale

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This information is intended to be used as a basic guide only. Even though a lot of effort has been put into making this as accurate as possible, it is not guaranteed to be accurate in any way. Bear in mind that different varieties and cultivars exist within most food types, and the nutritional content of each will differ. There are more than 300 different kinds of apple, for example.  Always consult your avian vet if you have any concerns regarding your pet’s diet or nutrition.

Kale Nutrition

Kale

Raw

Nutritional value per 100 g
  
Energy (kJ)207
Energy (kcal)49
Carbohydrates8.8 g
Starch 
Sugars2.3 g
Dietary Fiber3.6 g
Fat0.9 g
Protein4.3 g
Vitamins 

Vitamin A equiv.

241 µg

beta-Carotene

 

lutein zeaxanthin

6261 µg

Vitamin A 

 

Thiamine (B1)

0.11 mg

Roboflavin (B2)

0.13 mg

Niacin (B3)

1 mg

Panthothenic acid (B5)

0.9 mg

Vitamin (B6)

0.27 mg

Folate (B9)

141 µg

Choline

0.8 mg

Vitamin C

120 mg

Vitamin E

1.54 mg

Vitamin K

390 µg
Minerals 

Calcium

150 mg

Copper

 

Iron

1.5 mg

Magnesium

47 mg

Manganese

0.66 mg

Phosphorous

92 mg

Potassium

491 mg

Selenium

0.9 µg

Sodium

38 mg

Zinc

6 mg
Other constituents 
Water84 g

Kale

Boiled, no salt

Nutritional value per 100 g
  
Energy (kJ)117
Energy (kcal)28
Carbohydrates5.63 g
Starch 
Sugars1.25 g
Dietary Fiber2 g
Fat0.4 g
Protein1.9 g
Vitamins 

Vitamin A equiv.

146 µg

beta-Carotene

 

lutein zeaxanthin

4983 µg

Vitamin A 

 

Thiamine (B1)

0.053 mg

Roboflavin (B2)

0.07 mg

Niacin (B3)

0.5 mg

Panthothenic acid (B5)

0.05 mg

Vitamin (B6)

0.138 mg

Folate (B9)

13 µg

Choline

0.4 mg

Vitamin C

41 mg

Vitamin E

0.85 mg

Vitamin K

418 µg
Minerals 

Calcium

72 mg

Copper

 

Iron

0.9 mg

Magnesium

18 mg

Manganese

0.416 mg

Phosphorous

28 mg

Potassium

228 mg

Selenium

0.9 µg

Sodium

23 mg

Zinc

0.24 mg
Other constituents 
Water91.2 g