Kale, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 98 / 100 How is this scored?

Composition

Energy

Protein 2.9 g · 12 kcal/100g
Fat 1.5 g · 13 kcal/100g
Carbs 4.4 g · 18 kcal/100g
Fiber 4.1 g
Water 90 g
Total energy 35 kcal

Energy is predominantly from carbs (41%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.5g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.7g
Omega-6
0.29g

Saturated fat is 4.6% 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 56 / 100 How is this scored?

Vitamins

Vitamin A 241 µg
Vitamin C 93.4 mg
Vitamin D 0.0 µg
Vitamin E 0.7 mg
Vitamin K 390 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.35 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.15 mg
Folate (B9) 62 µg
Vitamin B12 0.00 µg

Minerals

Calcium 254 mg
Iron 1.6 mg
Magnesium 33 mg
Phosphorus 55 mg
Potassium 348 mg
Sodium 53 mg
Zinc 0.4 mg
Copper 0.05 mg
Manganese 0.92 mg
Selenium 0.9 µg

Notable source of Vitamin K (520% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.