Nutrition Facts
Serving size 100g
Amount per serving
Calories 53
% Daily Value *
Total Fat 1g %1
Saturated Fat 0g %0
Trans Fat 0g
Cholesterol 0mg %0
Sodium 38mg %2
Total Carbohydrate 9g %3
Dietary Fiber 4g %12
Total Sugars 2g
Protein 4g
Vitamin D 0.0IU %0
Calcium 150.0mg %11
Iron 1.5mg %8
Potassium 491mg %12
Phosphorus 92.0mg %9
* 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 0.8mg %0
Vitamin B5 (Pantothenic acid) 0.1mg %2
Vitamin B3 (Niacin) 1.0mg %6
Vitamin B1 (Thiamin) 0.1mg %9
Vitamin B2 (Riboflavin) 0.1mg %10
Vitamin E 1.5mg %10
Vitamin B6 0.3mg %21
Vitamin C 120.0mg %133
Vitamin A 9990.0IU %333
Vitamin K 704.8µg %587
Minerals in kale
Selenium 0.9µg %2
Sodium 38.0mg %3
Zinc 0.6mg %4
Iron 1.5mg %8
Phosphorus 92.0mg %9
Magnesium 47.0mg %11
Calcium 150.0mg %12
Potassium 491.0mg %13
Manganese 0.7mg %29
Copper 1.5mg %167
Amino Acids in kale
no information available
Fatty Acids in kale
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 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 44.4/100 which makes it a excellent quality carbohydrate food.
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 |
|---|---|---|
| Met+Cys | 22 | 0 |
| Phe+Tyr | 30 | 0 |
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 3.1 which makes it a medium P:E food.
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 0.5 which makes it a low energy density food.
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.
dairy & eggs
Nutrient Density Score for kale is 39/100 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
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 | 0.37 | <12 |
| Potassium:Sodium | 12.92 | >2 |
| Caclcium:Magnesium | 3.19 | <2 |
| Iron:Copper | 1.00 | <15 |
| Calcium:Phosphorus | 1.63 | >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 75%
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.
57% of insulinogenic calories