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Kale
Very high in vitamin C, fiber, and antioxidants
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
35
KCAL / 100G
Carbs
4.4g
· 52%
Protein
2.9g
· 34%
Fat
0.5g
· 14%
Fiber
4.1g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Allergen Profile
No known major allergens
Diet Compatibility
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Vitamin & Mineral Analysis
Vitamins
Vitamin K
389µg · 324% DV
Vitamin C
93.4mg · 104% DV
Vitamin A
481µg · 53% DV
Vitamin E
2.7mg · 18% DV
Minerals
Manganese
1mg · 43% DV
Calcium
150mg · 15% DV
Potassium ⭐
491mg · 14% DV
Iron
2mg · 11% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.