How many vitamins in Kale
Remember that vitamins are healthy substances that your body needs to develop and function properly.
This section will help you make well-informed decisions about best sources of vitamins.
Vitamin A (9,990 IU), Vitamin K (704.8 µg) and Vitamin B-9 (141 mg) are some of the vitamins present in Kale.
Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc.
100 grams of Kale contains 9,990 IU of Vitamin A, that’s the 333% of the daily recommended value for an adult.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
120.0 milligrams of Vitamin C can be found on every 100 grams of Kale, the 200% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
1.54 milligrams of Vitamin E can be found on every 100 grams of Kale, the 10% of the total daily recommended Vitamin E intake.
Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia.
704.8 micrograms of Vitamin K can be found on every 100 grams of Kale, the 881% of the total daily recommended Vitamin K intake.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Kale contains 0.11 milligrams of Vitamin B-1, that’s the 7% of the daily recommended value for an adult.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Kale, you can find 0.13 milligrams of Vitamin B-2. It provides the 8% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Kale, you can find 1 milligrams of Vitamin B-3. It provides the 5% of the daily recommended value for the average adult.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.09 milligrams of Vitamin B5 can be found on every 100 grams of Kale, the 1% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Kale contains 141 micrograms of Vitamin B-9, that’s the 35% of the daily recommended value for an adult.
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Minerals in Kale
The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.
Potassium (491 mg), Calcium (150 mg) and Phosphorus (92 mg) are some of the minerals present in Kale.
This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures.
In 100 grams of Kale, you can find 150 milligrams of calcium. It provides the 15% of the daily recommended value for the average person.
Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport.
100 grams of Kale contains 1.47 milligrams of iron, that’s the 8% of the daily recommended value for one person.
An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart.
491 milligrams of potassium can be found on every 100 grams of Kale, the 10% of the total daily recommended potassium intake.
Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body.
In 100 grams of Kale, you can find 47 milligrams of magnesium. It provides the 12% of the daily recommended value for the average adult.
Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation.
92 milligrams of phosphorus can be found on every 100 grams of Kale, the 9% of the total daily recommended phosphorus intake.
The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension.
100 grams of Kale contains 38 milligrams of sodium, that’s the 3% of the daily recommended value for one person.
Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism.
100 grams of Kale contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person.
Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production.
1.49 milligrams of copper can be found on every 100 grams of Kale, the 75% of the total daily recommended copper intake.
Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland.
0.65 milligrams of manganese can be found on every 100 grams of Kale, the 33% of the total daily recommended manganese intake.
Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate.
In 100 grams of Kale, you can find 0.9 micrograms of selenium. It provides the 1% of the daily recommended value for the average adult.
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Calories in Kale
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Kale you have 49 calories, the 2% of your total daily needs.
In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.
Fats and Cholesterol
100 grams of Kale contain 0.93 grams of total fat, of which 0.09 gr. are saturated.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
100 grams of Kale contain the0 of your total daily needs saturated fat, exactly 0.09 grams.
Monounsaturated fatty acids
0.05 g
Polyunsaturated fatty acids
0.33 g
Data Facts Table of Kale
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
49 kcal |
2 % |
| Total fat |
0.93 g |
1 % |
| Carbohydrates |
8.75 gr |
3 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
38 mg |
3 % |
| Water |
84.04 mg |
84.0 % |
| Protein |
4.28 g |
9 % |
| VITAMINS |
| Vitamin A |
9,990 IU |
333 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
120.0 mg |
200 % |
| Vitamin D |
- |
- |
| Vitamin E |
1.54 mg |
10 % |
| Vitamin K |
704.8 mg |
881 % |
| Vitamin B-1 |
0.11 µg |
7 % |
| Vitamin B-2 |
0.13 mg |
8 % |
| Vitamin B-3 |
1 mg |
5 % |
| Vitamin B-5 |
0.09 mg |
1 % |
| Vitamin B-9 |
141 mg |
35 % |
| MINERALS |
| Calcium |
150 mg |
15 % |
| Iron |
1.47 mg |
8 % |
| Potassium |
491 mg |
10 % |
| Phosphorus |
92 mg |
9 % |
| Sodium |
38 mg |
3 % |
| Zinc |
0.56 mg |
4 % |
| Copper |
1.49 mg |
75 % |
| Fluorine |
- |
- |
| Manganese |
0.65 mg |
33 % |
| Selenium |
0.9 µg |
1 % |