Nutritional information for Kale cooked (per 1/2 cup – 65g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 1.3 | 4.3 | – | 5.2 | – |
| Omega 3 (mg) | 67 | 4.2 | – | 6.1 | – |
| Omega 6 (mg) | 51.5 | 0.3 | – | 0.4 | – |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 8854.5 | 295.2 | Excellent | 379.5 | Excellent |
| Vitamin C (mg) | 26.7 | 59.3 | Excellent | 59.3 | Excellent |
| Vitamin E (mg) | 0.6 | 6 | – | 6 | – |
| Vitamin K (mcg) | 531 | 758.6 | Excellent | 758.6 | Excellent |
| Thiamin – B1 (mg) | 0.1 | 8.3 | – | 9.1 | – |
| Riboflavin – B2 (mg) | 0.1 | 7.7 | – | 9.1 | – |
| Niacin – B3 (mg) | 0.3 | 1.9 | – | 2.1 | – |
| Pantothenic Acid – B5 (mg) | 0.1 | 1.7 | – | 2.5 | – |
| Vitamin B6 (mg) | 0.1 | 7.7 | – | 5.9 | – |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 8.5 | 2.1 | – | 2.1 | – |
| Choline (mg) | 0.3 | 0.1 | – | 0.1 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 46.8 | 4.7 | – | 4.7 | – |
| Copper (mg) | 0.1 | 11.1 | Good | 11.1 | Good |
| Iron (mg) | 0.6 | 7.5 | – | 3.3 | – |
| Magnesium (mg) | 11.7 | 2.8 | – | 3.7 | – |
| Manganese (mg) | 0.3 | 13 | Good | 16.7 | Good |
| Phosphorus (mg) | 18.2 | 1.8 | – | 1.8 | – |
| Potassium (mg) | 148 | 3.9 | – | 5.3 | – |
| Selenium (mcg) | 0.6 | 0.9 | – | 1 | – |
| Sodium (mg) | 15 | 1 | – | 1 | – |
| Zinc (mg) | 0.2 | 1.8 | – | 2.5 | – |
For Table Legend & Data Sources Information click here.
Other nutritional information for Kale cooked (per 1/2 cup – 65g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 19.3 | – |
| Kilojoules (kJ) | 80.8 | – |
| Glycemic Index (GI) | – | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | – | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 3.7 | 62.3 |
| Fat (g) | 0.3 | 11.7 |
| Protein (g) | 1.3 | 26 |
For Table Legend & Data Sources Information click here.