Raw kale, brassica oleracea var. acephala

Nutritional values in 3.5 oz. (100 grams)

Amount Unit

0g / 0oz 454g / 1lb

Raw kale - nutritional values, calories

Energy	Protein	Carbs	Fats
35cal	2.92g	4.42g	1.49g

NUTRITIONAL SUMMARY

FOR

* Use slider above to set a different portion size

Energy

35 cal

Protein

2.92 g

Carbs

4.42 g

- Sugar

0.99 g

- Added sugar

0 g

- Fiber

4.1 g

Fat

1.49 g

- Saturated fats

0.178 g

- Monounsaturated fats

0.104 g

- Polyunsaturated fats

0.673 g

- Cholesterol

0 mg

Water

89.63 ml

Caffeine

0 mg

Salt

0.13 g

Ash

1.54 g

Nutrient Density / 100 cal

Glycemic index

45

Glycemic load

2

Amount Per Serving
Calories
% Daily Value*
Total Fat
	Saturated Fat
	Trans Fat
Cholesterol
Sodium
Total Carbohydrate
	Dietary Fiber
	Total Sugars
	Includes
Protein

Calcium
Iron
Potassium
Vitamin D

* The % Daily Value (DV) 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.

VITAMINS

IN

* Use slider above to set a different portion size

Vitamin C

93.4 mg

Thiamin (B1)

0.113 mg

Riboflavin (B2)

0.347 mg

Niacin (B3)

1.18 mg

Pantothenic acid (B5)

0.37 mg

Vitamin B6

0.147 mg

Folate DFE

62 DFE

Folic acid

0 µg

Cholin

0.5 mg

Vitamin B12

0 µg

Vitamin A

241 RAE

Retinol

0 µg

α-caroten

0 µg

β-caroten

2873 µg

β-cryptoxanthine

27 µg

Lycopene

0 µg

Lutein

6261 µg

Vitamin E

0.66 mg

Vitamin D

0 µg

Vitamin K

389.6 µg

MINERALS

IN

* Use slider above to set a different portion size

Calcium

254 mg

Iron

1.6 mg

Magnesium

33 mg

Phosphorus

55 mg

Potassium

348 mg

Sodium

53 mg

Zinc

0.39 mg

Copper

0.053 mg

Manganese

0.92 mg

Selenium

0.9 µg

AMINO ACIDS & PROTEIN QUALITY

IN

* Use slider above to set a different portion size

Alanine

0.147 g

Isoleucine

0.175 g

Leucine

0.205 g

Methionine

0.029 g

Valine

0.159 g

Phenylalanine

0.15 g

Tryptophan

0.035 g

Tyrosine

0.103 g

Cysteine

0.038 g

Serine

0.123 g

Threonine

0.131 g

Aspartic acid

0.262 g

Glutamic acid

0.331 g

Arginine

0.163 g

Histidine

0.172 g

Lysine

0.175 g

Glycine

0.141 g

Proline

0.174 g

Source of data: Native 2000KCAL database

Share your thoughts

LATEST ARTICLES

LOADING CONTENT...

NUTRITIONAL VALUES OF OTHER FOODS

Thumbnail for the food item Sesame seeds whole dried

Sesame seeds whole dried

Thumbnail for the food item Cashews dry roasted with ...

Cashews dry roasted with ...

Thumbnail for the food item Saffron

Thumbnail for the food item Orange juice chilled ...

Orange juice chilled ...

Thumbnail for the food item Broccoli cooked boiled ...

Broccoli cooked boiled ...

Terms and Conditions

USE OF THIS SITE IS A CONTRACT

By using this site, in any allowed form (eg. accessing or signed-in use) you ("you" or "user") are entering into a binding agreement with the provider of this service ("I" or "me" or "author"). If you do not agree or do not understand the following Terms, you are not permitted to use the site.

INFORMATION DISCLAIMER

The information provided on this website is sourced from reputable organizations such as the Food and Agriculture Organization (FAO), World Health Organization (WHO), and other nutritional authorities. Certain content may draw upon recent medical research and may include personal, subjective experiences and self-reported niche information. No information contained in this site is intended to replace individualized professional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you choose to follow any advice provided on this site, you acknowledge that you do so voluntarily and at your own risk. You agree not to hold me responsible for any part of this site's content or resulting situations thereof.

FREE SERVICE

All accessible information on this website is provided at no cost. I aim to offer helpful and accurate content related to nutrition, but I make no guarantees regarding the accuracy, completeness, or suitability of the information provided.

TECHNICAL

I do not take responsibility for any technical issues with this site, including but not limited to login difficulties, data loss, or interruptions in service. You are encouraged to report any technical issues, and I will strive to address them promptly.

USER OBLIGATIONS

You are expected to use this site in a common and ethical manner. Any form of hacking, injecting code, or other malicious activities are strictly prohibited and will be reported.

LIABILITY DISCLAIMER

I disclaim any liability for the use or interpretation of information on this site. Users and visitors use the information at their own risk. I am not responsible for any direct, indirect, incidental, consequential, or punitive damages arising out of the user's access to or use of the site.

PRIVACY POLICY

I do not share or sell any user information. Users may create accounts without providing their real first and last names. Email address is required solely for the purpose of signing in, user verification when restoring access in the event of a forgotten password, and in case communication between me and user is needed. All information stored in my website's database is intended for sole user use. Aggregate data may be utilized for analytics to enhance and provide a more useful service. My site stores cookies on user machines. There are necessary cookies (these are required for the basic operation and functionality of the site, such as session management, language preferences, or security-related features) and optional (their primary purpose is to track user behavior for analytics and marketing purposes, such as Google Analytics). My site stores the following cookies:

ckCsrfToken (necessary): Cross-Key Cross-Site Request Forgery token for security purposes; valid while the user is logged in;
id (necessary): Session management to secure safe and functional logging in; valid while the user is logged in;
lang (necessary): User language preference to prevent repetitive user tasks; valid for 30 days;
cookieConsent (necessary): User cookie consent to prevent repetitive user tasks; valid for 30 days.

You can revoke your cookie consent by clicking here.

MODIFICATION

I reserve the right to modify these Terms and Privacy Policy at any time. You are responsible for regularly reviewing these Terms, no less frequently than once every 14 days. Continued use of the site after 14 days of modifications constitutes acceptance of the updated terms.

EFFECTIVE JANUARY 2024

These Terms are in effect as of January 1, 2024. The Privacy Policy is an integral part of these Terms.

Manufacturer-Provided Information

Occasionally, nutritional information on a product's label may be incomplete. In these cases, I directly contact the manufacturer for missing details. For example, I have reached out to manufacturers of protein supplements to obtain the amino acid profile when it wasn’t available on the packaging.

Product Labels

Nutritional data is often derived directly from the product's label as provided by the manufacturer. However, this data can be simplified or rounded, which may lead to inaccuracies. When necessary, I review and correct this data based on more reliable sources. For instance, some mustard brands list "zero calories" due to small serving sizes, even though this is not always accurate.

National Food Databases

Many online nutrition services rely on national food databases for their data. At 2000KCAL, I source data from the following reliable databases:

USDA (USA): fdc.nal.usda.gov
FRIDA (Denmark): frida.fooddata.dk
NUTRIDATABAZE.CZ (Czech Republic): nutridatabaze.cz
MATVARETABELLEN.NO (Norway): matvaretabellen.no
NAEHRWERTDATEN.CH (Switzerland): naehrwertdaten.ch
SOKNARINGSINNEHALL.LIVSMEDELSVERKET.SE (Sweden): soknaringsinnehall.livsmedelsverket.se
CIQUAL (France): ciqual.anses.fr
BEDCA (Spain): bedca.net
NUTTAB (Australia): foodstandards.gov.au

While these databases are invaluable, the USDA is particularly noteworthy for its comprehensive and detailed data.

Glycemic Index

Glycemic index data is primarily sourced from the University of Sydney and peer-reviewed journal studies. In some cases, the values are averaged or median values are used, resulting in slight deviations from individual figures as published by the referenced sources.

Protein Quality

Where amino acid profiles are available, the quality of protein is assessed using reference patterns provided by the Report of a joint FAO/WHO/UNU Expert Consultation (1985: Geneva) and the Joint FAO/WHO/UNU Expert Consultation on Protein and Amino Acid Requirements in Human Nutrition (‎2002 : Geneva, Switzerland)‎, Food and Agriculture Organization of the United Nations, World Health Organization & United Nations University. (‎2007)‎. Protein and amino acid requirements in human nutrition : report of a joint FAO/WHO/UNU expert consultation. World Health Organization.

Daily Values

Daily Values (DVs) are established by the FDA. I follow their recommendations for determining appropriate nutrient amounts.

Dietary Reference Values (DRVs) & Nutrient Reference Values (NRVs)

These are guided by European Food Safety Authority (EFSA), which provides essential nutrient intake levels to maintain overall health in the European Union. Please see the Summary of Dietary Reference Values