Kale
✓
Cup, Chopped67 g

Calories in 1 cup; chopped (67 g)
32.8 calories, 5.4 from fat
 
Carbs
5.9 g
 
Proteins
2.9 g
 
Fat
0.6 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Kale has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.02 cal/oz).
  • Rich in vitamins and minerals (606.1%/cal) - a good source of Vitamin K (helps prevent coronary artery disease and heart failure), Vitamin C (protects against immune system deficiencies), Vitamin A (keeps skin and mucous membrane cells healthy), Copper (reduces the symptoms of arthritis), Manganese (helps regulate the body's metabolism), Calcium (helps you build strong bones), Potassium (it plays an important role for normal muscle contraction), Vitamin B6 (helps prevent formation of kidney stones) and Magnesium (essential for proper hydration).
  • Kale contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of fiber (14% of DV/100g)!
Calories Nutrition Risky Content
Low
Density
(0.5 cal/g)
High
Density
(606.1 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
6%
Protein
2%
Carbs
10%
Fiber
1%
Fat
0%
Saturated Fat
0%
Cholesterol
1%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent cancer.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Copper

Reduces the symptoms of arthritis; Helps balance blood cholesterol levels.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Kale

Serving Size: cup; chopped (67g)

* Amount Per Serving
Calories 32.8 cal
Calories from Fat 5.4 cal
% Daily Value
Total Fat 0.6 g 1%
Saturated Fat 0.1 g 0.3%
Cholesterol 0 mg 0%
Sodium 25.5 mg 1.1%
Total Carbohydrate 5.9 g 2%
Dietary Fiber 2.4 g 9.6%
Sugars (Added) 0 g 0%
Protein 2.9 g 5.7%
 
Vitamins
Vitamin A 6693.3 IU 133.9%
Vitamin B6 0.2 mg 9.1%
Vitamin B12 0 mcg 0%
Vitamin C 80.4 mg 134%
Vitamin D 0 mcg 0%
Vitamin E 1 mg 3.4%
Vitamin K 472.2 mcg 590.3%
 
Minerals
Calcium (Ca) 100.5 mg 10.1%
Copper (Cu) 1 mg 50.2%
Iron (Fe) 1 mg 5.5%
Magnesium (Mg) 31.5 mg 7.9%
Manganese (Mn) 0.4 mg 22.1%
Potassium (K) 329 mg 9.4%
Phosphorus (P) 61.6 mg 6.2%
Selenium (Se) 0.6 mcg 0.9%
Zinc (Zn) 0.4 mg 2.5%