Curly kale, raw

100 g: 33 kcal, 3.4 g protein, 4.4 g carbohydrate and 1.6 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories35

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 45mg	2%
Total Carbohydrate 4g	2%
Dietary Fiber 3g	11%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 3g	7%
Vitamin D 0mcg	0%
Calcium 130mg	10%
Iron 1.7mg	10%
Potassium 450mg	10%

* 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 Manganese (35% DV), Vitamin C (122% DV), Vitamin K (519% DV), Folate (30% 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

30% protein · 39% carbohydrate · 31% fat

Protein: 3 g 30%
Carbs: 4 g 39%
Fat: 2 g 31%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 92% of foods
Protein: more than 32% of foods
Total fat: less than 69% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 82% of foods
Total sugars: less than 52% of foods
Sodium: less than 69% 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	33 kcal	33 kcal
Protein	3.4 g	3.4 g	7%
Carbohydrate	4.43 g	4.43 g	2%
Dietary fiber	3.1 g	3.1 g	11%
Total sugars	1.3 g	1.3 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	1.6 g	1.6 g	2%
Saturated fat	0.2 g	0.2 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.1 g	0.1 g
Polyunsaturated fat	0.9 g	0.9 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	130 mg	130 mg	10%
Iron	1.7 mg	1.7 mg	9%
Magnesium	34 mg	34 mg	8%
Phosphorus	61 mg	61 mg	5%
Potassium	450 mg	450 mg	10%
Sodium	43 mg	43 mg	2%
Zinc	0.4 mg	0.4 mg	4%
Copper	0.03 mg	0.03 mg	3%
Manganese	0.8 mg	0.8 mg	35%
Selenium	2 mcg	2 mcg	4%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin C	110 mg	110 mg	122%
Vitamin D	0 mcg	0 mcg	0%
Vitamin K	623 mcg	623 mcg	519%
Thiamin (B1)	0.08 mg	0.08 mg	7%
Riboflavin (B2)	0.09 mg	0.09 mg	7%
Niacin (B3)	1 mg	1 mg	6%
Pantothenic acid (B5)	0.09 mg	0.09 mg	2%
Vitamin B6	0.26 mg	0.26 mg	15%
Folate	120 mcg	120 mcg	30%
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 13-234 (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.