Kale, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 10.01g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Kale, Raw has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat11%
 Calories from Carbs67%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A15376.4 IU307.5%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent769 mcg
Alpha Carotene0 mcg
Beta Carotene9226.4 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin39550.7 mcg
Vitamin C120 mg200%Top 10%Very High
Vitamin K817.1 mcg1021.4%Top 10%Very High
Thiamin0.11 mg7.3%Mid 40%Average
Riboflavin0.13 mg7.6%Mid 40%Average
Niacin1 mg5%Mid 40%Average
Vitamin B60.27 mg13.6%Mid 40%Average
Folate29 mcg7.2%Top 30%High
Food Folate29 mcg
Folic Acid0 mcg
Dietary Folate Equivalents29 mcg
Vitamin B120 mcg
Pantothenic Acid0.09 mg0.91%Mid 40%Average

Mineral Analysis

Calcium135 mg13.5%Top 30%High
Iron1.7 mg9.4%Mid 40%Average
Magnesium34 mg8.5%Top 30%High
Phosphorus56 mg5.6%Bottom 30%Low
Potassium447 mg12.8%Top 30%High
Sodium43 mg1.8%Bottom 30%Low
Zinc0.44 mg2.9%Mid 40%Average
Copper0.29 mg14.5%Top 30%High
Manganese0.77 mg38.7%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate10 g3.3%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.3 g6.6%Mid 40%Average
Tryptophan40 mg
Threonine147 mg
Isoleucine197 mg
Leucine231 mg
Lysine197 mg
Methionine32 mg
Cystine44 mg
Phenylalanine169 mg
Tyrosine117 mg
Valine181 mg
Arginine184 mg
Histidine69 mg
Alanine166 mg
Aspartic Acid295 mg
Glutamic Acid374 mg
Glycine159 mg
Proline196 mg
Serine139 mg

Fat Analysis

Total Fat0.7 g1.1%Bottom 30%Low
Saturated Fat0.09 g0.45%Bottom 30%Low
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids180 mg
Total Omega 6 Fatty Acids138 mg

Other Nutrients Analysis

Alcohol0 g
Water84.5 g
Ash1.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 50 Calories from Fat 6

% Daily Value *

Total Fat 0.7 g 1.1%

Saturated Fat 0.09 g 0.45%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 43 mg 1.8%

Total Carbohydrates 10 g 3.3%

Dietary Fiber 2 g8%

Sugars 0 g

Protein 3.3 g 6.6%

Vitamin A 307.5% Vitamin C 200%

Calcium 13.5% Iron 9.4%

*Based on a 2000 Calorie diet

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