الخضروات
Kale, raw
Per 100 g
- السعرات الحرارية
- 35 kcal
- البروتين
- 2.9 g
- الألياف
- 4.1 g
- الدهون
- 1.5 g
High fat 31% of its calories come from fat. Our scale
جميع المغذيات
Per 100 g of kale, raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| الكربوهيدرات | 4.4 g | 2% |
| Protein | 2.9 g | 6% |
| الدهون | 1.5 g | 2% |
| Water | 90 g |
الكربوهيدرات
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| Fiber | 4.1 g | 15% |
| السكريات | 0.99 g |
Essential amino acids
| العنصر الغذائي | Per 100 g |
|---|---|
| Histidine | 0.17 g |
| Isoleucine | 0.18 g |
| Leucine | 0.21 g |
| Lysine | 0.18 g |
| Methionine | 0.03 g |
| Phenylalanine | 0.15 g |
| Threonine | 0.13 g |
| Tryptophan | 0.04 g |
| Valine | 0.16 g |
Fats
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| دهون مشبعة | 0.18 g | 1% |
| Monounsaturated fat | 0.1 g | |
| Polyunsaturated fat | 0.67 g | |
| Omega 3 | 0.38 g | |
| Omega 6 | 0.29 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| فيتامين A (RAE) | 241 µg | 27% |
| Vitamin C | 93 mg | 104% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin K1 | 390 µg | 325% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 1.2 mg | 7% |
| Pantothenic acid (B5) | 0.37 mg | 7% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 62 µg | 16% |
| فيتامين B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on fat, sodium, iron, folate (dfe) (marked ≠).
| Per 100 g | USDA SR Legacy Kale, raw | Japan MEXT 2023 Kale, leaves, raw (ケール 葉 生) |
|---|---|---|
| السعرات الحرارية | 35 kcal | 26 kcal |
| البروتين | 2.9 g | 2.1 g |
| Fat ≠ | 1.5 g | 0.4 g |
| الكربوهيدرات | 4.4 g | 5.6 g |
| الألياف | 4.1 g | 3.7 g |
| السكريات | 0.99 g | 1.1 g |
| دهون مشبعة | 0.18 g | 0.03 g |
| Sodium ≠ | 53 mg | 9 mg |
| بوتاسيوم | 348 mg | 420 mg |
| كالسيوم | 254 mg | 220 mg |
| Iron ≠ | 1.6 mg | 0.8 mg |
| مغنيسيوم | 33 mg | 44 mg |
| زنك | 0.39 mg | 0.3 mg |
| فيتامين C | 93 mg | 81 mg |
| Folate (DFE) ≠ | 62 µg | 120 µg |
| فيتامين A (RAE) | 241 µg | 240 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | السعرات الحرارية |
|---|---|---|
| 1 كوب | 21 g | 7.4 kcal |
كيف نصنف الدهون
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
More vegetables
Leeks, raw
Lemon grass (citronella), raw
Lentils, sprouted, raw
Butterhead lettuce, raw
Cos or romaine lettuce, raw
Green leaf lettuce, raw
Iceberg lettuce, raw
Red leaf lettuce, raw
All vegetables · All ingredients
Source
USDA FoodData Central, SR Legacy (April 2018): Kale, raw, FDC ID 168421. Daily Values: US FDA, 21 CFR 101.9.