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Vegetables and Vegetable Products

Kale, raw

You can easily calculate the calorie and nutritional values of Kale, raw for different amounts (cup 1" pieces, loosely packed) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.

How many calories are in Kale, raw?

Kale, raw contains 49 calories per 100 grams. This value corresponds to about 2% of the daily energy expenditure of an adult burning about 2000 calories a day.

Calorie, carbohydrate, protein and fat percentages of Kale, raw

100 grams of Kale, raw contains 8.75 grams of carbohydrate, 4.28 grams of protein and 0.93 grams of fat. It consist of 63% carbohydrate, 31% protein and 7% fat. 58% of total calories of the food are from carbohydrate, 28% are from protein, 14% are from fat.

100 grams of Kale, raw is approximately 3% of daily carbohydrate needs, 9% of protein needs and 1% of fat needs of an adult consuming about 2000 calories of energy a day.

Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.

Calculate nutritional values of Kale, raw

Vegetables and Vegetable Products

49 kcal

100 gram(s)

Amount 100 g
Calorie 49 kcal
Carbohydrate, by difference 8.75 g
Protein 4.28 g
Total lipid (fat) 0.93 g
Water 84.04 g
Fiber, total dietary 3.6 g
Sugar 2.26 g
Calcium, Ca 150 mg
Iron, Fe 1.47 mg
Magnesium, Mg 47 mg
Phosphorus, P 92 mg
Potassium, K 491 mg
Sodium, Na 38 mg
Zinc, Zn 0.56 mg
Copper, Cu 1.499 mg
Manganese, Mn 0.659 mg
Selenium, Se 0.9 µg
Vitamin C, total ascorbic acid 120 mg
Thiamin 0.11 mg
Riboflavin 0.13 mg
Niacin 1 mg
Pantothenic acid 0.091 mg
Vitamin B-6 0.271 mg
Folate, total 141 µg
Folic acid 0 µg
Folate, food 141 µg
Folate, DFE 141 µg
Choline, total 0.8 mg
Vitamin B-12 0 µg
Vitamin A, IU 9990 IU
Vitamini A, RAE 500 µg
Retinol 0 µg
Carotene, alpha 54 µg
Carotene, beta 5927 µg
Cryptoxanthin, beta 81 µg
Lycopene 0 µg
Lutein + Zeaxantin 8198 µg
Vitamin E (alpha-tocopherol) 1.54 mg
Vitamin D (D2 + D3) 0 µg
Vitamin D 0 IU
Vitamin K (phylloquinone) 704.8 µg
Fatty acids, total saturated 0.091 g
Fatty acids, total monounsaturated 0.052 g
Fatty acids, total polyunsaturated 0.338 g
Cholesterol 0 mg
Ash 2.01 g
Source USDA

How many calories are in other foods in the food group Vegetables and Vegetable Products?

Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.