Kale, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 93.4 MG | 104% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.3 MG | 27% | |
| Niacin | 1.2 MG | 7% | |
| Pantothenic acid | 0.4 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 9% | |
| Folate, total | 62 UG | 16% | |
| Choline, total | 0.5 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 241 UG | 27% | |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 389.6 UG | 325% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 254 MG | 20% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 55 MG | 4% | |
| Potassium, K | 348 MG | 7% | |
| Sodium, Na | 53 MG | 2% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.9 MG | 40% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (35 kcal per 100g), suitable for weight management.
- Very low in fat (1.5g per 100g).
- Good source of dietary fiber (4.1g per 100g).
- Good source of Calcium, Ca (20% DV).
- Good source of Manganese, Mn (40% DV).
- Rich source of Vitamin C, total ascorbic acid (104% of Daily Value per 100g).
About Kale, raw
Chanterelle mushrooms have a golden color, a distinctive apricot-like aroma, and a mildly fruity, peppery flavor that sets them apart from common button mushrooms. Raw, fiber is notably high for a mushroom and protein is modest. Fat is low. They are best cooked in butter or oil over moderate heat to concentrate the flavor without making them rubbery. A prized foraged ingredient that holds up well in pasta, risotto, and egg dishes.
Dietary Information
Kale, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Kale, raw include Vitamin K (phylloquinone) (325% DV) , Vitamin C, total ascorbic acid (104% DV) , Manganese, Mn (40% DV) , Riboflavin (27% DV) , and Vitamin A, RAE (27% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 35 calories per 100 grams, Kale, raw gets 33% of its calories from protein, 51% from carbohydrates, and 38% from fat. This is lower than most foods and comparable to fruits and vegetables.
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