Nutrition facts: kale
| Nutrients (units) / 100 g | Cooked* | Raw |
|---|---|---|
| Energy (kcal) | 28 | 49 |
| Water (g) | 91,2 | 84,04 |
| Protein (g) | 1,9 | 4,28 |
| Lysine (g) | 0,114 | |
| Cystine (g) | 0,025 | |
| Methionine (g) | 0,018 | |
| Fats (g) | 0,4 | 0,93 |
| Monounsaturates (g) | 0,03 | 0,052 |
| Oleic acid (g) | 0,028 | 0,049 |
| Polyunsaturates (g) | 0,193 | 0,338 |
| Linoleic acid (g) | 0,079 | 0,138 |
| Alpha-linolenic acid (g) | 0,103 | 0,18 |
| Saturates (g) | 0,052 | 0,091 |
| Trans fats (g) | ||
| Carbohydrates (g) | 5,63 | 8,75 |
| Sugars (g) | 1,25 | |
| Fructose (g) | ||
| Glucose (g) | ||
| Maltose (g) | ||
| Sucrose (g) | ||
| Fibre (g) | 2 | |
| Alcohol (g) | 0 | 0 |
| Phytosterols (mg) | ||
| Potassium, K (mg) | 228 | 491 |
| Sodium, Na (mg) | 23 | 38 |
| Calcium, Ca (mg) | 72 | 150 |
| Phosphorus, P (mg) | 28 | 92 |
| Magnesium, Mg (mg) | 18 | 47 |
| Iron, Fe (mg) | 0,9 | 1,47 |
| Zinc, Zn (mg) | 0,24 | 0,56 |
| Copper, Cu (mg) | 0,156 | 1,499 |
| Manganese, Mn (mg) | 0,416 | 0,659 |
| Selenium, Se (µg) | 0,9 | 0,9 |
| Vitamin A, RAE (µg) | 681 | 500 |
| Thiamin (mg) | 0,053 | 0,11 |
| Riboflavin (mg) | 0,07 | 0,13 |
| Niacin (mg) | 0,5 | 1 |
| Pantothenic acid (mg) | 0,049 | 0,091 |
| Vitamin B-6 (mg) | 0,138 | 0,271 |
| Folate, DFE (µg) | 13 | 31 |
| Vitamin C (mg) | 41 | 120 |
| Vitamin E (mg) | 0,85 | |
| Vitamin K1 (µg) | 817 | 704,8 |
*Cooked: boiled and drained (without salt)
Source: USDA nutrient database (January 2013)