Amount of Magnesium in Kale

Welcome to the nutritional magnesium content in 10 different types of kale, ranging from 88.00 mg to 15.00 mg per 100g. The basic type of kale is Kale, raw, where the amount of magnesium in 100g is 47.00 mg. 47.00 mg of magnesium per 100g, from Kale, raw corresponds to 12% of the magnesium RDA. For a typical serving size of 1.000 cup 1" pieces, loosely packed (or 16.00 g) the amount of Magnesium is 7.52 mg. This corresponds to an RDA percentage of 2%.

The percentage of the recommended daily allowance (RDA) for magnesium is based on a 400 mg RDA level for a mature adult.

Top five kale products high in magnesium

Below is a summary list for the top five kale items ranked by the amount or level of magnesium in 100g.

1. Kale, scotch, raw : 88.00mg (22%RDA)
2. Kale, scotch, cooked, boiled, drained, without salt : 57.00mg (14%RDA)
3. Kale, scotch, cooked, boiled, drained, with salt : 57.00mg (14%RDA)
4. Kale, raw : 47.00mg (12%RDA)
5. Kale, cooked, boiled, drained, without salt : 18.00mg (5%RDA)

Following on from the five top kale items or products containing magnesium we have a more comprehensive break down of Kale, raw, and the highest item containing magnesium which is Kale, scotch, raw. We also give 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 the 10 types of kale.

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), providing a comprehensive analysis of the magnesium content in kale.

Kale, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Kale, raw should be considered along with the magnesium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and magnesium related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your 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) and the amount of Carbohydrate is 8.75 g (7% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the magnesium levels in kale.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Kale, raw has a nutritional value score of 44.00 out of 100.Comparing the magnesium content and the nutritional density in 100g for Kale, raw; We class this as a medium to low magnesium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of magnesium per 100 Calories

100 calories of kale, raw is a serving size of 0 g, and the amount of Magnesium is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the magnesium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup 1" pieces, loosely packed (or 16.00 g)

For the food Kale, raw the typical serving size is 1.000 cup 1" pieces, loosely packed (or 16.00 g) which contains 7.52 mg of Magnesium. The magnesium percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 1.000 cup 1" pieces, loosely packed (or 16.00 g) give the complete RDA. 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 and the Carbohydrate content is 1.4 g. The percentages are shown below in the magnesium chart, for the typical serving of magnesium and the related and important nutritional values.

Macronutrients in Kale, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup 1" pieces, loosely packed or 16.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important 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).

Milligrams of magnesium in kale (per 100g)

This list of 10 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, scotch, raw through to Vegetable smoothie, NAKED JUICE, KALE BLAZER where all food items are ranked by the content or amount per 100g. The nutritional magnesium 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 how much magnesium in kale.

The list below gives the total magnesium content in the 10 items from the general description 'kale' each of which show the magnesium amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 10 food items shown in the magnesium chart. This gives 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 corresponding nutritional value for kale based on our density score out of 100 (ranked by the amount of magnesium per 100g) is shown in the below nutritional density chart.

The corresponding Calories for kale ranked by the amount of magnesium per 100g is shown below in the kale calories chart.

Effect of Preparation and Storage on magnesium

The level of magnesium 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 magnesium from the 3 frozen items is in Kale, frozen, unprepared where the magnesium content is 18.00 mg per 100g. The total food items which are raw is 2 items. The highest amount of magnesium from the 2 raw items is in Kale, scotch, raw where the content is 88.00 mg per 100g. The number of food items which are cooked are 6 items. The highest amount of magnesium from the 6 cooked items is in Kale, scotch, cooked, boiled, drained, without salt where the amount is 57.00 mg per 100g. Comparing raw and cooked kale shows that cooking can change the levels of magnesium by 31 mg in a 100g serving.

Average Content for kale

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of kale, based on the list below of 10 different items under the general description of kale, is 35.40 mg of magnesium. This average value corresponds to 8.85 % of the recommended dietary allowance (or RDA) in your diet. 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 and the average amount of Carbohydrate is g.

Median Amount

The median value of Magnesium is found in Kale, cooked, boiled, drained, without salt which in 100g contains 18.00 mg of Magnesium. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Energy is 28.00 kcal, the amount of Protein is 1.90 g, the amount of Total Fat is 0.40 g and the amount of Carbohydrate is 5.63 g.

Highest magnesium Content per 100g

Using the list below for the 10 different kale nutrition entries in our database, the highest amount of magnesium is found in Kale, scotch, raw which contains 88.00 mg of magnesium per 100g. The associated percentage of RDA is 22 %. For this 100g serving the Energy content is 42.00 kcal, the Protein content is 2.80 g, the Total Fat content is 0.60 g, the Carbohydrate content is 8.32 g.

The lowest amount of magnesium in 100g is in Vegetable smoothie, NAKED JUICE, KALE BLAZER which contains 15.00 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 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 difference between the highest and lowest values gives a magnesium range of 73 mg per 100g. The range for the other nutrients are as follows; 14 kcal for Energy, 2 g for Protein, 0.53 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Kale, raw contains 47.00 mg of magnesium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Kale, scotch, cooked, boiled, drained, with salt which contains 74.1 mg in 1.000 cup, chopped (or 130.00 g). The percentage of the recommended daily value for this serving is 19 %. For this serving the Energy content is 36.4 kcal, the Protein content is 2.47 g, the Total Fat content is 0.53 g and the Carbohydrate content is 7.31 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in magnesium.

Kale List, magnesium Content per 100g 1. Kale, scotch, raw - Magnesium   Nutritional Value : 40.00 / 100     food group - Vegetables and Vegetable Products   Magnesium (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   88.00 mg (22%) 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):    58.96 mg (15%) 28.14 kcal (1%) 5.57 g (4%) 0.4 g (1%) 1.88 g (3%) 2. Kale, scotch, cooked, boiled, drained, without salt - Magnesium   Nutritional Value : 43.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   57.00 mg (14%) 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):    74.1 mg (19%) 36.4 kcal (2%) 7.32 g (6%) 0.53 g (1%) 2.47 g (4%) 3. Kale, scotch, cooked, boiled, drained, with salt - Magnesium   Nutritional Value : 36.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   57.00 mg (14%) 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):    74.1 mg (19%) 36.4 kcal (2%) 7.31 g (6%) 0.53 g (1%) 2.47 g (4%) 4. Kale, raw - Magnesium   Nutritional Value : 44.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   47.00 mg (12%) 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):    7.52 mg (2%) 7.84 kcal (0%) 1.4 g (1%) 0.15 g (0%) 0.68 g (1%) 5. Kale, cooked, boiled, drained, without salt - Magnesium   Nutritional Value : 54.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.00 mg (5%) 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):    23.4 mg (6%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (4%) 6. Kale, frozen, unprepared - Magnesium   Nutritional Value : 48.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.00 mg (5%) 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):    16.92 mg (4%) 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):   51.12 mg (13%) 79.52 kcal (4%) 13.92 g (11%) 1.31 g (2%) 7.55 g (13%) 7. Kale, frozen, cooked, boiled, drained, without salt - Magnesium   Nutritional Value : 48.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.00 mg (5%) 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):    23.4 mg (6%) 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):   11.7 mg (3%) 19.5 kcal (1%) 3.4 g (3%) 0.32 g (0%) 1.85 g (3%) 8. Kale, cooked, boiled, drained, with salt - Magnesium   Nutritional Value : 53.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.00 mg (5%) 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):    23.4 mg (6%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (4%) 9. Kale, frozen, cooked, boiled, drained, with salt - Magnesium   Nutritional Value : 48.00 / 100     food group - Vegetables and Vegetable Products   Magnesium Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.00 mg (5%) 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):    23.4 mg (6%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)

magnesium and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito