Curly kale, boiled in unsalted water

100 g: 26 kcal, 2.7 g protein, 4.5 g carbohydrate and 1.3 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories25

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 4g	2%
Dietary Fiber 4g	13%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 3g	5%
Vitamin D 0mcg	0%
Calcium 230mg	20%
Iron 1.1mg	6%
Potassium 230mg	4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Vitamin C (28% DV), Folate (24% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 44% carbohydrate · 29% fat

Protein: 3 g 27%
Carbs: 4 g 44%
Fat: 1 g 29%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 94% of foods
Protein: more than 28% of foods
Total fat: less than 71% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 84% of foods
Total sugars: less than 57% of foods
Sodium: less than 85% of foods

All nutrients (34)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	26 kcal	26 kcal
Protein	2.7 g	2.7 g	5%
Carbohydrate	4.45 g	4.45 g	2%
Dietary fiber	3.5 g	3.5 g	13%
Total sugars	0.9 g	0.9 g
Starch	0.09 g	0.09 g
Water	88.4 g	88.4 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	1.3 g	1.3 g	2%
Saturated fat	0.24 g	0.24 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.12 g	0.12 g
Polyunsaturated fat	0.71 g	0.71 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	231 mg	231 mg	18%
Iron	1.11 mg	1.11 mg	6%
Magnesium	13 mg	13 mg	3%
Phosphorus	46 mg	46 mg	4%
Potassium	229 mg	229 mg	5%
Sodium	6 mg	6 mg	0%
Zinc	0.2 mg	0.2 mg	2%
Copper	0.03 mg	0.03 mg	3%
Manganese	0.38 mg	0.38 mg	17%
Selenium	2 mcg	2 mcg	4%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin C	25 mg	25 mg	28%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.63 mg	2.63 mg	18%
Thiamin (B1)	0 mg	0 mg	0%
Riboflavin (B2)	0.03 mg	0.03 mg	2%
Niacin (B3)	0.4 mg	0.4 mg	3%
Pantothenic acid (B5)	0.13 mg	0.13 mg	3%
Vitamin B6	0.09 mg	0.09 mg	5%
Folate	97 mcg	97 mcg	24%
Vitamin B12	0 mcg	0 mcg	0%

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 13-649 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.