Kale Nutritional Value

Welcome to the nutritional density value in 10 different types of kale, ranging from 44.00 to 20.00 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of kale is Kale, raw. The nutritional density score (out of 100) or nutritional value of Kale, raw is 44.00.

Top five kale products high in nutritional value

Below is a summary list for the top five kale items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 10 different types of kale based on the content in different servings in grams and oz (and other serving sizes).

1. Kale, raw : 44.00%
2. Kale, cooked, boiled, drained, without salt : 54.00%
3. Kale, frozen, unprepared : 48.00%
4. Kale, frozen, cooked, boiled, drained, without salt : 48.00%
5. Kale, scotch, raw : 40.00%

Following on from the five top kale items or products containing nutritional value we have a more comprehensive break down of Kale, raw, and the highest item containing nutritional value which is Kale, raw. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on kale. Our aim is to provide a comprehensive analysis of the nutritional value content in kale.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 10 items from the general description 'kale' each of which show the nutritional amounts as well as Energy, Protein, Total Fat, Carbohydrate, Fiber and Sugars. The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of nutritional value from the 3 frozen items is in Kale, frozen, unprepared where the nutritional value content is 48.00 % per 100g. The total food items which are raw is 2 items. The highest amount of nutritional value from the 2 raw items is in Kale, raw where the nutritional content score is 44.00. The number of food items which are cooked are 6 items. The highest amount of nutritional value from the 6 cooked items is in Kale, cooked, boiled, drained, without salt where the score is 54.00. Comparing raw and cooked kale shows that cooking can change the levels of nutritional value by 10.

For a serving per 100g, in a diet, the amount of Energy is 49.00 kcal (2% RDA), the amount of Protein is 4.28 g (8% RDA), the amount of Total Fat is 0.93 g (1% RDA), the amount of Carbohydrate is 8.75 g (7% RDA), the amount of Fiber is 3.60 g (14% RDA) and the amount of Sugars is 2.26 g (3% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

For the food Kale, raw the typical serving size is 1.000 cup 1" pieces, loosely packed (or 16.00 g). In terms of the gram weight and total content for this serving the Energy content is 7.84 kcal, the Protein content is 0.68 g, the Total Fat content is 0.15 g, the Carbohydrate content is 1.4 g, the Fiber content is 0.58 g and the Sugars content is 0.36 g.

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 1.7 (kcal).The total calories from carbohydrate is 5.0 (kcal).

This list of 10 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, raw through to Vegetable smoothie, NAKED JUICE, KALE BLAZER where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of kale.

Average Content for kale

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of kale, based on the list below of 10 different items under the general description of kale, is 43.40 % of nutritional value. The averages for the different nutrients are as follows; the average amount of Energy is 31.90 kcal, the average amount of Protein is 2.38 g, the average amount of Total Fat is 0.47 g, the average amount of Carbohydrate is 6.19 g, the average amount of Fiber is 1.72 g and

Median Amount

The median nutritional Nutrition Density value is found in Kale, scotch, raw which in 100 Calories contains 40.00 % of Nutrition Density. For this serving the amount of Energy is 42.00 kcal, the amount of Protein is 2.80 g, the amount of Total Fat is 0.60 g, the amount of Carbohydrate is 8.32 g, the amount of Fiber is 1.70 g and

Highest Nutritional Density Content

Using the list below for the 10 different kale nutrition entries in our database, the highest amount of nutritional value is found in Kale, raw which has a nutritional value of 44.00. For a 100g serving the Energy content is 49.00 kcal, the Protein content is 4.28 g, the Total Fat content is 0.93 g, the Carbohydrate content is 8.75 g, the Fiber content is 3.60 g, the Sugars content is 2.26 g.

The lowest nutritional value is in Vegetable smoothie, NAKED JUICE, KALE BLAZER which has a value of 20.00 % of nutritional value. For a 100g serving the amount of Energy is 28.00 kcal, the amount of Protein is 0.80 g, the amount of Total Fat is 0.07 g, the amount of Carbohydrate is 7.00 g, the amount of Fiber is 0.70 g, the amount of Sugars is 6.05 g.

The difference between the highest and lowest values gives a nutritional value range of 24. The range for the other nutrients are as follows; 21 kcal for Energy, 3.48 g for Protein, 0.86 g for Total Fat, 1.75 g for Carbohydrate, 2.9 g for Fiber, 3.79 g for Sugars.

Nutritional Scores per Typical Serving

For a typical serving of 1.000 cup, chopped (or 130.00 g) for Kale, cooked, boiled, drained, without salt the Energy content is 36.4 kcal, the Protein content is 2.47 g, the Total Fat content is 0.52 g, the Carbohydrate content is 7.32 g, the Fiber content is 2.6 g and the Sugars content is 1.63 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.

List of Nutritional Values for Kale 1. Kale, raw - nutritional score 44.00 / 100    Fiber (%RDA) Sugars (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   For a 100g serving : 3.60 g (14%) 2.26 g (3%) 49.00 kcal (2%) 8.75 g (7%) 0.93 g (1%) 4.28 g (8%)   Typical Serving size of 1.000 cup 1" pieces and loosely packed (or 16.00g):    0.58 g (2%) 0.36 g (0%) 7.84 kcal (0%) 1.4 g (1%) 0.15 g (0%) 0.68 g (1%) 2. Kale, cooked, boiled, drained, without salt - nutritional score 54.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 1.25 g (1%) 28.00 kcal (1%) 5.63 g (4%) 0.40 g (1%) 1.90 g (3%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    2.6 g (10%) 1.63 g (2%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (4%) 3. Kale, frozen, unprepared - nutritional score 48.00 / 100    Fiber Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 28.00 kcal (1%) 4.90 g (4%) 0.46 g (1%) 2.66 g (5%)   Typical Serving size of 0.333 package (10 oz) (or 94.00g):    1.88 g (8%) 26.32 kcal (1%) 4.61 g (4%) 0.43 g (1%) 2.5 g (4%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):    5.68 g (23%) 79.52 kcal (4%) 13.92 g (11%) 1.31 g (2%) 7.55 g (13%) 4. Kale, frozen, cooked, boiled, drained, without salt - nutritional score 48.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 1.34 g (1%) 30.00 kcal (2%) 5.23 g (4%) 0.49 g (1%) 2.84 g (5%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    2.6 g (10%) 1.74 g (2%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)   Other serving sizes 0.500 cup and chopped or diced (or 65.00g):    1.3 g (5%) 0.87 g (1%) 19.5 kcal (1%) 3.4 g (3%) 0.32 g (0%) 1.85 g (3%) 5. Kale, scotch, raw - nutritional score 40.00 / 100    Fiber Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.70 g (7%) 42.00 kcal (2%) 8.32 g (6%) 0.60 g (1%) 2.80 g (5%)   Typical Serving size of 1.000 cup and chopped (or 67.00g):    1.14 g (5%) 28.14 kcal (1%) 5.57 g (4%) 0.4 g (1%) 1.88 g (3%) 6. Kale, scotch, cooked, boiled, drained, without salt - nutritional score 43.00 / 100    Fiber Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.20 g (5%) 28.00 kcal (1%) 5.63 g (4%) 0.41 g (1%) 1.90 g (3%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    1.56 g (6%) 36.4 kcal (2%) 7.32 g (6%) 0.53 g (1%) 2.47 g (4%) 7. Kale, cooked, boiled, drained, with salt - nutritional score 53.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 1.25 g (1%) 28.00 kcal (1%) 5.63 g (4%) 0.40 g (1%) 1.90 g (3%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    2.6 g (10%) 1.63 g (2%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (4%) 8. Kale, frozen, cooked, boiled, drained, with salt - nutritional score 48.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 1.34 g (1%) 30.00 kcal (2%) 5.23 g (4%) 0.49 g (1%) 2.84 g (5%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    2.6 g (10%) 1.74 g (2%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%) 9. Kale, scotch, cooked, boiled, drained, with salt - nutritional score 36.00 / 100    Energy Carbohydrate Total Fat Protein   For a 100g serving : 28.00 kcal (1%) 5.62 g (4%) 0.41 g (1%) 1.90 g (3%)   Typical Serving size of 1.000 cup and chopped (or 130.00g):    36.4 kcal (2%) 7.31 g (6%) 0.53 g (1%) 2.47 g (4%)