Kale
Kale is a nutrient-dense leafy green that supports a balanced diet with its low calorie content and high fiber levels. It provides a good source of protein and contains minimal saturated fat, promoting healthy eating habits. Rich in vitamins C, A, and K, plus essential minerals like calcium, iron, and potassium, it offers valuable nutrients. Perfect for adding to salads or cooked dishes to enrich your meals with wholesome ingredients.
Macronutrient distribution
A Serving (67 g) of Kale contains 27 calories, 2.4 g of protein, 3.9 g of carbohydrates, and 0.87 g of fat.
- Protein
- 2.4 g29%
- Carbs
- 3.9 g47%
- Fat
- 0.9 g24%
of calories
Calorie Burn
How long would it take to burn off 27 calories?
- Walking3.5 mph, moderate pace5 min
- YogaModerate effort, gentle pace7 min
- SwimmingFreestyle, moderate effort4 min
- Biking12–14 mph, moderate effort3 min
- StairsStair climbing, moderate pace3 min
- Running5 mph (12 min/mile)2 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (67 g)
Carbohydrates
- Carbohydrates3.9 / 313 g(1%)
- Dietary Fiber2.9 / 38 g(8%)
- Total Sugars0.84 g
- Other Carbohydrates0.01 g
Fats
- Total Fat0.87 / 83 g(1%)
- Saturated Fat0.08 / 25 g(0%)
- Monounsaturated Fat0.04 g
- Polyunsaturated Fat0.32 g
- Omega-30 g
- Omega-60.19 g
- Oleic Acid0.07 g
- Lauric Acid0 g
- Stearic Acid0 g
- Linoleic Acid0.19 g
- Myristic Acid0 g
- Palmitic Acid0.07 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.25 g
Protein
- Protein2.4 / 56 g(4%)
Amino Acids
- Lysine0.17 g
- Serine0.13 g
- Valine0.17 g
- Alanine0.19 g
- Cystine0.01 g
- Cysteine0.01 g
- Proline0.18 g
- Arginine0.15 g
- Histidine0.06 g
- Threonine0.12 g
- Isoleucine0.12 g
- Methionine0.03 g
- Tryptophan0.05 g
- Glutamic Acid0.27 g
- Aspartic Acid0.23 g
- Phenylalanine0.13 g
- Glycine0.13 g
- Leucine0.2 g
- Tyrosine0.07 g
Vitamins
- Vitamin A238.5 / 900 ug(27%)
- Vitamin C68.3 / 90 mg(76%)
- Vitamin E1.1 / 15 mg(7%)
- Vitamin K232.5 / 120 ug(194%)
- Vitamin B60.14 / 1.3 mg(11%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.16 / 1.3 mg(12%)
- Niacin (B3)0.82 / 16 mg(5%)
- Folate53.6 / 400 ug(13%)
- Pantothenic Acid (B5)0.29 / 5 mg(6%)
- Biotin24.1 / 30 ug(80%)
- Choline0.34 / 550 mg(0%)
Minerals
- Calcium148.1 / 1,000 mg(15%)
- Iron1.1 / 8 mg(14%)
- Magnesium24.1 / 420 mg(6%)
- Phosphorus44.9 / 700 mg(6%)
- Potassium255.9 / 3,400 mg(8%)
- Sodium40.2 / 2,300 mg(2%)
- Zinc0.3 / 11 mg(3%)
- Copper0.07 / 0.9 mg(8%)
- Manganese0.48 / 2.3 mg(21%)
- Selenium0.87 / 55 ug(2%)
- Iodine2.7 / 150 ug(2%)
- Chromium5.9 / 35 ug(17%)
- Molybdenum7.7 / 45 ug(17%)
Other
- Water58.1 / 3,700 g(2%)
Sources
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