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 (fights Alzheimer's disease), Vitamin C (helps prevent cardiovascular diseases), Vitamin A (keeps skin and mucous membrane cells healthy), Copper (stimulates the brain), Manganese (controls the level of sugar in the blood), Calcium (helps prevent cancer), Potassium (helps reduce the risk of heart diseases and hypertension), Vitamin B6 (helps cure depression) and Magnesium (helps for the proper digestion proteins, carbohydrates, and fats).
  • 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

BURN THOSE CALORIES

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VITAMINS

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

Great source of Vitamin K

Helps prevent cancer; Fights Alzheimer's disease.

MINERALS

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

Great source of Copper

Reduces the symptoms of arthritis; Stimulates the brain.

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%