Kale Your Super Beauty Food!


Kale, cooked, boiled, drained, without salt Nutritional value per 100 g (3.5 oz)
Energy 117 kJ (28 kcal)
Carbohydrates 5.63 g
– Sugars 1.25 g
– Dietary fiber 2 g
Fat 0.4 g
Protein 1.9 g
Water 91.2 g
Vitamin A equiv. 681 μg (85%)
– beta-carotene 8173 μg (76%)
– lutein and zeaxanthin 18246 μg
Thiamine (vit. B1) 0.053 mg (5%)
Riboflavin (vit. B2) 0.07 mg (6%)
Niacin (vit. B3) 0.5 mg (3%)
Vitamin B6 0.138 mg (11%)
Folate (vit. B9) 13 μg (3%)
Choline 0.4 mg (0%)
Vitamin C 41 mg (49%)
Vitamin E 0.85 mg (6%)
Vitamin K 817 μg (778%)
Calcium 72 mg (7%)
Iron 0.9 mg (7%)
Magnesium 18 mg (5%)
Manganese 0.416 mg (20%)
Phosphorus 28 mg (4%)
Potassium 228 mg (5%)
Sodium 23 mg (2%)
Zinc 0.24 mg (3%)
Link to USDA Database entry
Percentages are approximated from
US recommendations for adults.
Source: USDA Nutrient Database

Comments

  1. haha LOVE the image 😉

    Like

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