Kale, frozen, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 2.7 g · 11 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 4.9 g · 20 kcal/100g
Fiber 2.0 g
Water 91 g
Total energy 28 kcal

Macro balance aligns with EFSA guidelines (31% protein, 12% fat, 57% carbs)

Fat quality 65 / 100 How is this scored?
Total fat
0.5g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.09g

Saturated fat is 1.9% 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 42 / 100 How is this scored?

Vitamins

Vitamin A 206 µg
Vitamin C 39.3 mg
Vitamin D 0.0 µg
Vitamin E 0.6 mg
Vitamin K 334 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.09 mg
Folate (B9) 17 µg
Vitamin B12 0.00 µg

Minerals

Calcium 136 mg
Iron 0.9 mg
Magnesium 18 mg
Phosphorus 29 mg
Potassium 333 mg
Sodium 15 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.44 mg
Selenium 0.9 µg

Notable source of Vitamin K (445% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.