Kale, raw
| Staple: | true |
| Ingredient type: | Basic Ingredient |
| Name EN: | Kale, raw |
| Name ES: | Col rizada (Kale), cruda |
| Name DE: | Grünkohl (Kale), roh |
| NDB: | 11233 |
| USDA Description: | Kale, raw |
| USDA Food Source Category: | Vegetables and Vegetable Products (Code 1100) |
Nutrition Dashboard
Targets
Calories
35
of 2000.0 kcal
of 2000.0 kcal
2%
of target
of target
-1965kcal
remaining
Calorie Composition
Protein
Dominant macro
Dominant macro
|
51%
1.5g |
Fats
|
|
44%
2.9g |
Protein
|
|
5%
0.3g |
Net Carbs
|
▼
Ketogenic
Targets
Water
90 /
3700 g
2%
Fiber
4 /
30 g
14%
Protein
3 /
50 g
6%
Net Carbs
0 /
50 g
1%
Total Fat
1 /
70 g
2%
Sodium
53 /
2300 mg
2%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 100/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 100/100 | Excellent |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 35 kcal |
2%
|
| Protein | 3 g |
6%
|
| Water | 90 g |
2%
|
| Fiber | 4 g |
14%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 241 ug |
27%
|
| Vitamin C | 93 mg |
104%
|
| Vitamin E | 1 mg |
4%
|
| Vitamin D | 0 mcg | -- |
| Vitamin K1 | 390 ug |
325%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
9%
|
| Vitamin B2 | 0 mg |
27%
|
| Vitamin B3 | 1 mg |
7%
|
| Vitamin B5 | 0 mg |
7%
|
| Vitamin B6 | 0 mg |
12%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 62 ug |
16%
|
| Vitamin B12 | 0 mcg | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 254 mg |
25%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
6%
|
| Iodine | 0 mcg | -- |
| Iron | 2 mg |
9%
|
| Manganese | 1 mg |
40%
|
| Magnesium | 33 mg |
8%
|
| Phosphorus | 55 mg |
8%
|
| Potassium | 348 mg |
7%
|
| Selenium | 1 ug |
2%
|
| Sodium | 53 mg |
2%
|
| Zinc | 0 mg |
4%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 4 g |
1%
|
| Net Carbs | 0 g |
1%
|
| Sugars | 1 g |
2%
|
| Starches | 0 g | -- |
| Fiber | 4 g |
14%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 3 g |
6%
|
| Alanine | 0 g |
3%
|
| Arginine † | 0 g |
3%
|
| Aspartic Acid | 0 g |
5%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 0 g |
7%
|
| Glycine † | 0 g |
3%
|
| Histidine * | 0 g |
3%
|
| Isoleucine * ^ | 0 g |
4%
|
| Leucine * ^ | 0 g |
4%
|
| Lysine * | 0 g |
4%
|
| Methionine * | 0 g |
4%
|
| Phenylalanine * | 0 g |
3%
|
| Proline † | 0 g |
3%
|
| Serine | 0 g |
2%
|
| Taurine | 0 g | -- |
| Threonine * | 0 g |
3%
|
| Tryptophan * | 0 g |
4%
|
| Tyrosine † | 0 g |
2%
|
| Valine * ^ | 0 g |
3%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 1 g |
2%
|
| Monounsaturated | 0 g |
1%
|
| Polyunsaturated | 1 g |
3%
|
| Omega-3 | 0 g | -- |
| Omega-3 ALA | 0 g | -- |
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 0 g |
1%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 1 mg |
0%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |