Kale, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 100 / 100 How is this scored?

Composition

Energy

Protein 2.9 g · 12 kcal/100g
Fat 1.2 g · 11 kcal/100g
Carbs 5.3 g · 21 kcal/100g
Fiber 4.0 g
Water 90 g
Total energy 36 kcal

Macro balance aligns with EFSA guidelines (27% protein, 25% fat, 48% carbs)

Fat quality 68 / 100 How is this scored?
Total fat
1.2g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.7g
Omega-6
0.29g

Saturated fat is 4.4% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 46 / 100 How is this scored?

Vitamins

Vitamin A 146 µg
Vitamin C 17.8 mg
Vitamin D 0.0 µg
Vitamin E 1.6 mg
Vitamin K 419 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.06 mg
Folate (B9) 65 µg
Vitamin B12 0.00 µg

Minerals

Calcium 150 mg
Iron 0.8 mg
Magnesium 25 mg
Phosphorus 42 mg
Potassium 144 mg
Sodium 16 mg
Zinc 0.3 mg
Copper 0.07 mg
Manganese 0.54 mg
Selenium 0.9 µg

Notable source of Vitamin K (558% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.