Kale, per 100 g: 35 kcal, 2.9 g protein, 4.4 g carbohydrate, 4.1 g fibre, 1.5 g fat. Figures are the USDA reference values for “Kale, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin k, vitamin c, manganese, calcium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 35 kcal | |
| Protein | 2.92 g | |
| Fat | 1.49 g | |
| of which saturates | 0.178 g | |
| of which monounsaturates | 0.104 g | |
| of which polyunsaturates | 0.673 g | |
| Carbohydrate | 4.42 g | |
| of which sugars | 0.99 g | |
| Fibre | 4.1 g | |
| Water | 89.6 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 254 mg | 31.8% |
| Iron | 1.6 mg | 11.4% |
| Magnesium | 33 mg | 8.8% |
| Phosphorus | 55 mg | 7.86% |
| Potassium | 348 mg | 17.4% |
| Sodium | 53 mg | |
| Zinc | 0.39 mg | 3.9% |
| Copper | 0.053 mg | 5.3% |
| Manganese | 0.92 mg | 46% |
| Selenium | 0.9 µg | 1.64% |
| Vitamins | ||
| Vitamin A | 241 µg | 30.1% |
| Vitamin D | 0 µg | |
| Vitamin E | 0.66 mg | 5.5% |
| Vitamin K | 390 µg | 519% |
| Vitamin C | 93.4 mg | 117% |
| Thiamine (B1) | 0.113 mg | 10.3% |
| Riboflavin (B2) | 0.347 mg | 24.8% |
| Niacin (B3) | 1.18 mg | 7.38% |
| Pantothenic acid (B5) | 0.37 mg | 6.17% |
| Vitamin B6 | 0.147 mg | 10.5% |
| Folate | 62 µg | 31% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Vitamin A contributes to the maintenance of normal vision
- Vitamin A contributes to the normal function of the immune system
- Vitamin A contributes to the maintenance of normal skin
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass