Kale

Raw

Nutritional value per 100 g
 
Energy (kJ) 207
Energy (kcal) 49
Carbohydrates 8.8 g
Starch
Sugars 2.3 g
Dietary Fiber 3.6 g
Fat 0.9 g
Protein 4.3 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
Water 84 g

Kale

Boiled, drained, no salt

Nutritional value per 100 g
 
Energy (kJ) 117
Energy (kcal) 28
Carbohydrates 5.63 g
Starch
Sugars 1.25 g
Dietary Fiber 2 g
Fat 0.4 g
Protein 1.9 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
Water 91.2 g