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Kale Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 30

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 23mg %1

Total Carbohydrate 6g %1

Dietary Fiber 2g %7

Total Sugars 1g

Protein 2g

Vitamin D 0.0IU %0

Calcium 72.0mg %5

Iron 0.9mg %5

Potassium 228mg %6

Phosphorus 28.0mg %2

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in kale

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Choline, total 0.4mg %0

Vitamin B5 (Pantothenic acid) 0.0mg %1

Vitamin B3 (Niacin) 0.5mg %3

Vitamin B1 (Thiamin) 0.1mg %4

Vitamin B2 (Riboflavin) 0.1mg %5

Vitamin E 0.9mg %6

Vitamin B6 0.1mg %11

Vitamin C 41.0mg %46

Vitamin A 13621.0IU %454

Vitamin K 817.0µg %681

Minerals in kale

Sodium 23.0mg %2

Selenium 0.9µg %2

Zinc 0.2mg %2

Phosphorus 28.0mg %3

Magnesium 18.0mg %4

Iron 0.9mg %5

Calcium 72.0mg %6

Potassium 228.0mg %6

Copper 0.2mg %17

Manganese 0.4mg %18

Amino Acids in kale

Methionine 0.0g %2

Leucine 0.1g %5

Lysine 0.1g %5

Valine 0.1g %5

Histidine 0.0g %5

Tyrosine 0.1g %7

Threonine 0.1g %8

Isoleucine 0.1g %8

Tryptophan 0.0g %8

Cystine 0.0g %8

Phenylalanine 0.1g %10

Fatty Acids in kale

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

DHA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of kale is 33.3/100 which makes it a excellent quality carbohydrate food.

33.3
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Kale has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 67
Lysine 45 57
Valine 39 52
Histidine 15 20
Threonine 23 43
Isoleucine 30 57
Tryptophan 6 12
Met+Cys 22 22
Phe+Tyr 30 82

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in kale is 3.0 which makes it a low P:E food.

3.0
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of kale is 0.3 which makes it a low energy density food.

0.3%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in kale as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that kale is lacking.

Nutrient Density Score for kale is 33/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

33%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for kale

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.54 <12
Potassium:Sodium 9.91 >2
Caclcium:Magnesium 4.00 <2
Iron:Copper 5.77 <15
Calcium:Phosphorus 2.57 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 69%

69%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

66% of insulinogenic calories

66%
low
high
medium