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Kale Nutrition Facts – A Superior Green

By | December 27th, 2013 | Modified - December 4th, 2014

Kale Nutrition Facts

Kale Nutrition Facts
Kale Nutrition Facts

Kale Nutrition Facts: Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Values are based on 1 cup of raw chopped kale leaves:

Kale Nutrition Facts: Macronutrients

Nutrient Amount %DV
Calories/Energy 33 kcal 1%
Total Carbohydrates 7 g 2%
Dietary Fiber 1 g 5%
Sugars
Total Fat 0.5 g 1%
Monounsaturated fat 0.1 g
Polyunsaturated fat 0 g
Saturated fat 0.1 g
Protein 2g
Cholesterol 0mg 0%

Kale Nutrition Facts: Vitamins

Nutrient Amount %DV
Vitamin A 10302 IU 206%
Vitamin B1 (Thiamin) 0.1 mg 5%
Vitamin B2 (Riboflavin) 0.1 mg 5%
Vitamin B3 (Niacin) 0.7 mg 3%
Vitamin B6 0.2 mg 10%
Vitamin B9 (Folate) 19.4 mcg 9%
Vitamin B12 0.0 mcg 0%
Vitamin C 80.4 mg 134%
Vitamin D ~ ~
Vitamin E ~ ~
Vitamin K 547 mcg 684%

Kale Nutrition Facts: Minerals

Nutrient Amount %DV
Calcium 90.5 mg 22%
Iron 1.1 mg 6%
Magnesium 22.8mg 6%
Phosphorus 37.5 mg 4%
Potassium 299 mg 9%
Sodium 20.8mg 1%
Zinc 0.3mg 2%
Copper 0.2mg 10%
Manganese 0.5mg 26%
Selenium 0.6mcg 1%

Values based on USDA SR-26 Kale, Raw, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional.

Kale Nutrition Facts

Kale does not contain cholesterol and is an extraordinary source of vitamin A, vitamin C, and vitamin K. It is because of the high concentration of these vitamins that kale has earned the name the queen of greens.

Kale is also a good source of vitamin B6, calcium, iron, magnesium, potassium, cooper, manganese, and also contains smaller amounts of other vitamins and minerals.

Kale contains good amounts of the electrolytes calcium, potassium, phosphorous, and magnesium that help support normal muscle function and electrical activity in the muscles and nervous system.

The balance of calcium, potassium, phosphorous, and magnesium also supports bone health.

Kale is definitely the queen of greens, but we must not forget the king who stands next to her. Amaranth greens is the king of greens and the king of greens and the queens of greens are a good compliment to each other.

Both kale and amaranth greens (callaloo) are part of my plant based diet and they both support my healthy living.

Enjoy a kale salad recipe

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Alklaine Plant Based Diet

About Author:

Aqiyl Aniys is the author of the books Alkaline Herbal Medicine, Alkaline Plant Based Diet and the children's book, Faith and Justice eat an Alkaline Plant Based Diet." He received a certificate in plant-based nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and studied social work. He enjoys boxing, kick boxing, cycling, power walking, and basically anything challenging, and his alkaline plant-based diet supports all that he does. Learn more about transitioning to an alkaline vegan diet using the Dr. Sebi nutritional guide.

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