Kale
Calories
49
kcal / 100g
Glycemic Index
0
Low GI
Glycemic Load
1
Low
* Dark green leaves
nutrition (per 100g)
Carbohydrates8.8 g
Sugars2.3 g
Fiber3.6 g
Protein4.3 g
Fat0.9 g
Vitamins
A
Retinol999 mcg111%
Retinol999 mcg111%
B1
Thiamin0.11 mg9%
Thiamin0.11 mg9%
B2
Riboflavin0.35 mg27%
Riboflavin0.35 mg27%
B3
Niacin1.5 mg9%
Niacin1.5 mg9%
B5
Pantothenic Acid0.09 mg2%
Pantothenic Acid0.09 mg2%
B6
Pyridoxine0.27 mg16%
Pyridoxine0.27 mg16%
B7
Biotin0 mcg0%
Biotin0 mcg0%
B9
Folate141 mcg35%
Folate141 mcg35%
B12
Cobalamin0 mcg0%
Cobalamin0 mcg0%
C
Ascorbic Acid120 mg133%
Ascorbic Acid120 mg133%
D
Calciferol0 mcg0%
Calciferol0 mcg0%
E
Tocopherol0.9 mg6%
Tocopherol0.9 mg6%
K
Phylloquinone704.8 mcg587%
Phylloquinone704.8 mcg587%
Minerals
Ca
Calcium150 mg12%
Calcium150 mg12%
Cu
Copper0.053 mg6%
Copper0.053 mg6%
Fe
Iron47 mg261%
Iron47 mg261%
Mg
Magnesium1 mg0%
Magnesium1 mg0%
Mn
Manganese92 mg4000%
Manganese92 mg4000%
P
Phosphorus1 mg0%
Phosphorus1 mg0%
K
Potassium491 mg10%
Potassium491 mg10%
Se
Selenium1 mcg2%
Selenium1 mcg2%
Na
Sodium38 mg2%
Sodium38 mg2%
Zn
Zinc0.56 mg5%
Zinc0.56 mg5%
Data Integrity & Reference Standards
To ensure the highest accuracy, FoodFactsPro follows international nutritional standards (USDA/FDA) for all calculations.
| Indicator | Low | Med | High |
|---|---|---|---|
| GI (Index) | 0-55 | 56-69 | 70+ |
| GL (Load) | 0-10 | 11-19 | 20+ |
| Nutrient | RDA Value | Unit |
|---|---|---|
| Vitamin A | 900 | mcg RAE |
| Vitamin C | 90 | mg |
| Potassium | 4700 | mg |
- Primary Source: USDA FoodData Central (2024 Release).
- Reference Standards: % DV based on FDA 2020 guidelines for a 2,000 kcal diet.
* Values represent averages. Content varies based on variety and ripeness.