Nutritional value of Kale raw
Serving Size: 1 Cup, 16 g
Calories 8 Kcal. Calories from Fat 1.35 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 13.45 g | N/D |
| Energy | 8 Kcal | N/D |
| Energy | 33 kJ | N/D |
| Protein | 0.68 g | 1.36% |
| Total Fat (lipid) | 0.15 g | 0.43% |
| Ash | 0.32 g | N/D |
| Carbohydrate | 1.4 g | 1.08% |
| Total dietary Fiber | 0.6 g | 1.58% |
| Soluble Fiber | 0.27 g | N/D |
| Insoluble Fiber | 0.33 g | N/D |
| Total Sugars | 0.36 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 24 mg | 2.40% |
| Iron, Fe | 0.24 mg | 3.00% |
| Magnesium, Mg | 8 mg | 1.90% |
| Phosphorus, P | 15 mg | 2.14% |
| Potassium, K | 79 mg | 1.68% |
| Sodium, Na | 6 mg | 0.40% |
| Zinc, Zn | 0.09 mg | 0.82% |
| Copper, Cu | 0.24 mg | 26.67% |
| Manganese, Mn | 0.105 mg | 4.57% |
| Selenium, Se | 0.1 µg | 0.18% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.018 mg | 1.50% |
| Vitamin B2 (Riboflavin) | 0.021 mg | 1.62% |
| Vitamin B3 (Niacin) | 0.16 mg | 1.00% |
| Vitamin B5 (Pantothenic acid) | 0.015 mg | 0.30% |
| Vitamin B6 (Pyridoxine) | 0.043 mg | 3.31% |
| Vitamin B9 (Folate) | 23 µg | 5.75% |
| Folic Acid | 0 µg | N/D |
| Folate, food | 23 µg | N/D |
| Folate, DEF | 23 µg | N/D |
| Choline | 0.1 mg | 0.02% |
| Vitamin C (Ascorbic acid) | 19.2 mg | 21.33% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 80 µg | 11.43% |
| Vitamin A, IU | 1598 IU | N/D |
| Beta Carotene | 948 µg | N/D |
| Alpha Carotene | 9 µg | N/D |
| Beta Cryptoxanthin | 13 µg | N/D |
| Lutein + zeaxanthin | 1312 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.25 mg | 1.67% |
| Vitamin K (phylloquinone) | 112.8 µg | 94.00% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.015 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.012 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.001 g | N/D |
| Fatty acids, total monounsaturated | 0.008 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.008 g | N/D |
| Fatty acids, total polyunsaturated | 0.054 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.022 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.029 g | N/D |
| Flavonols | ||
| Isorhamnetin | 3.8 mg | N/D |
| Kaempferol | 7.5 mg | N/D |
| Quercetin | 3.6 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.