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Kale, boiled

In-depth nutrient analysis:

Kale, boiled
(Note: "--" indicates data is unavailable)
amount1.00 cup
total weight130.00 g
Basic Components
nutrientamount%DV
calories36.40 2.02
calories from fat4.68
calories from saturated fat0.61
protein2.47 g 4.94
carbohydrates7.32 g 2.44
dietary fiber2.60 g 10.40
soluble fiber1.17 g
insoluble fiber1.43 g
sugar - total1.56 g
monosaccharides-- g
disaccharides-- g
other carbs3.16 g
fat - total0.52 g 0.80
saturated fat0.07 g 0.35
mono fat0.04 g 0.17
poly fat0.25 g 1.04
trans fatty acids0.00 g
cholesterol0.00 mg 0.00
water118.56 g
ash1.13 g
Vitamins
nutrientamount%DV
vitamin A IU9620.00 IU 192.40
vitamin A RE962.00 RE
A - carotenoid962.00 RE 12.83
A - retinol0.00 RE
A - beta carotene5772.00 mcg
thiamin - B10.07 mg 4.67
riboflavin - B20.09 mg 5.29
niacin - B30.65 mg 3.25
niacin equiv1.15 mg
vitamin B60.18 mg 9.00
vitamin B120.00 mcg 0.00
biotin-- mcg--
vitamin C53.30 mg 88.83
vitamin D IU0.00 IU 0.00
vitamin D mcg0.00 mcg
vitamin E alpha equiv1.11 mg 5.55
vitamin E IU1.65 IU
vitamin E mg1.11 mg
folate17.29 mcg 4.32
vitamin K1062.10 mcg 1327.62
pantothenic acid0.06 mg 0.60
Minerals
nutrientamount%DV
boron-- mcg
calcium93.60 mg 9.36
chloride-- mg
chromium-- mcg--
copper0.20 mg 10.00
fluoride-- mg--
iodine-- mcg--
iron1.17 mg 6.50
magnesium23.40 mg 5.85
manganese0.54 mg 27.00
molybdenum-- mcg--
phosphorus36.40 mg 3.64
potassium296.40 mg 8.47
selenium1.17 mcg 1.67
sodium29.90 mg 1.25
zinc0.31 mg 2.07
Saturated Fats
nutrientamount%DV
4:0 butyric0.00 g
6:0 caproic0.00 g
8:0 caprylic0.00 g
10:0 capric0.00 g
12:0 lauric0.00 g
14:0 myristic0.00 g
15:0 pentadecanoic-- g
16:0 palmitic0.06 g
17:0 margaric-- g
18:0 stearic0.00 g
20:0 arachidic0.00 g
22:0 behenate0.00 g
24:0 lignoceric-- g
Mono Fats
nutrientamount%DV
14:1 myristol0.00 g
15:1 pentadecenoic-- g
16:1 palmitol0.00 g
17:1 heptadecenoic-- g
18:1 oleic0.04 g
20:1 eicosen0.00 g
22:1 erucic0.00 g
24:1 nervonic-- g
Poly Fats
nutrientamount%DV
18:2 linoleic0.10 g
18:3 linolenic0.13 g
18:4 stearidon0.00 g
20:3 eicosatrienoic-- g
20:4 arachidon0.00 g
20:5 EPA0.00 g
22:5 DPA0.00 g
22:6 DHA0.00 g
Other Fats
nutrientamount%DV
omega 3 fatty acids0.13 g 5.42
omega 6 fatty acids0.10 g
Amino Acids
nutrientamount%DV
alanine0.12 g
arginine0.14 g
aspartate0.22 g
cystine0.03 g 7.32
glutamate0.28 g
glycine0.12 g
histidine0.05 g 3.88
isoleucine0.15 g 13.04
leucine0.17 g 6.72
lysine0.15 g 6.38
methionine0.02 g 2.70
phenylalanine0.13 g 10.92
proline0.15 g
serine0.10 g
threonine0.11 g 8.87
tryptophan0.03 g 9.38
tyrosine0.09 g 9.28
valine0.14 g 9.52
Other
nutrientamount%DV
alcohol0.00 g
caffeine0.00 mg
artif sweetener total-- mg
aspartame-- mg
saccharin-- mg
sugar alcohol-- g
glycerol-- g
inositol-- g
mannitol-- g
sorbitol-- g
xylitol-- g
organic acids-- mg
acetic acid-- mg
citric acid-- mg
lactic acid-- mg
malic acid-- mg
choline-- mg--
taurine-- mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.