Kale (prep. w/ salt & fat): nutrition facts & data
|
Nutrition facts per 100g |
Kale (prep. w/ salt & fat) |
avg Vegetables and vegetable products[1]
|
|---|---|---|
| Calories (kcal) | 65.0 | 46.8 |
| Fat (g) | 4.0 | 1.1 |
| Protein (g) | 4.0 | 2.1 |
| Carbohydrates (g) | 3.0 | 5.2 |
| Mono- & Di-Saccharides (g) | 2.0 | 5.2 |
| Polysaccharides (g) | 1.0 | 5.2 |
| Fibers (g) | 2.3 | 2.9 |
| Sodium (mg) | 115.0 | 141.3 |
| Water (g) | 85.0 | 86.4 |
Breakdown in percent (%) of total calories
An average portion size (200g) of Kale (prep. w/ salt & fat) contains:
- 130.0 Calories
- 8.0g of Fat
- 8.0g of Protein
- and 6.0g of Carbs
- 230.0mg of sodium - 0.2% of the RDA for sodium.
- 30.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.6mg of Zinc - 0.1% of the RDA for Zinc.
- 1.8mg of Iron - 0.1% of the RDA for Iron.
- 350.0mg of Potassium - 0.1% of the RDA for Potassium.
- 50.0mg of Vitamin C - 0.5% of the RDA for Vitamin C.
- 0.2mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.
For every gram of carbs in Kale (prep. w/ salt & fat) you get
- 1.33 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
- 1.33 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
- 0.77 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)
Nutrient distribution per gram
What vitamins are in Kale (prep. w/ salt & fat)?
|
Vitamins per 100g |
Kale (prep. w/ salt & fat) |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 25.0 | 32.1 |
| Vitamin E (mg) | 1.0 | 0.9 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.1 |
| Vitamin B2 (mg) | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 55.0 | 37.8 |
| Vitamin B12 (μg) | 0.1 | 0.0 |
| Retinol (μg) | 10.0 | 4.2 |
| beta-Carotene (μg) | 2,750.0 |
Is Kale (prep. w/ salt & fat) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (200g) for Kale (prep. w/ salt & fat) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Kale (prep. w/ salt & fat)
|
Minerals per 100g |
Kale (prep. w/ salt & fat) |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 15.0 | 21.7 |
| Zinc (mg) | 0.3 | 0.3 |
| Sodium (mg) | 115.0 | 141.3 |
| Calcium (mg) | 130.0 | 51.8 |
| Iron (mg) | 0.9 | 1.0 |
| Potassium (mg) | 175.0 | 277.2 |
| Phosphorus (mg) | 60.0 | 48.7 |
Is Kale (prep. w/ salt & fat) high in minerals?
Again, for every mineral contained in Kale (prep. w/ salt & fat) we looked at the portion size (200g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Kale (prep. w/ salt & fat)
3.0% of Kale (prep. w/ salt & fat) are carbs, per serving of 200g that makes 6.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Kale (prep. w/ salt & fat) |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 2.0 | 3.1 |
| Polysaccharides (g) | 1.0 | 1.9 |
| Total carbs (g) | 3.0 | 5.2 |
How high are the Glycemic Index and the Glycemic Load for Kale (prep. w/ salt & fat)?
The Glycemic Index of Kale (prep. w/ salt & fat) is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.9 and can be regarded as low.
Allergens in Kale (prep. w/ salt & fat)
- is Gluten free
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Kale (prep. w/ salt & fat)
Of the 4.0g total fat per 100g in Kale (prep. w/ salt & fat), 2.0g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 1.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 7.0mg.