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2023

Kale

Kale is a culinary and nutritional food item and associated with Vegetable and Plant-based Nutrition. Per 100 g, it provides an energy density of 36 kcal (150.62 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 3.3 g of protein, 6.1 g of total carbohydrates (including 1.2 g of sugars), 0.7 g of total lipids, and 3.8 g of dietary fiber, alongside a water content of 84.5 g. The lipid fraction includes 0.05 g of saturated fatty acids, 0.01 g of monounsaturated fatty acids, and 0.26 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Kale contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (157 mg), magnesium (30 mg), potassium (530 mg), phosphorus (56 mg), iron (1.7 mg), zinc (0.44 mg), sodium (12 mg), vitamin E (1.7 mg), vitamin K (704.5 µg), and vitamin B6 (pyridoxine) (0.27 mg). Additionally, sodium chloride equivalent stands at 0.03 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Kale aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Anti-Inflammatory Diet, and Heart-Healthy Diet. Kale is a cruciferous superfood loaded with glucosinolates, lutein, calcium, and vitamins A, C, and K, providing potent antioxidant and cardiovascular protection in nutrient-dense diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it features in recipes such as Buckwheat pancakes with red lentils and kohlrabi, Pepper and Zucchini Frittata, Salad with chard and beans, Tomato cream soup with kohlrabi, and Pineapple and ginger cocktail, offering versatile ways to build nutrient-dense meals.

NUTRI-SCORE

A B C D E

-11

🍃 ECO-SCORE

A B C D E

15/100

Base: 100g DASH Diet Heart Health Vegetable Plant-based Nutrition Vegan

Specification & Key Parameters

IŻŻ • EFSA 9 parameter

Parameter	Value	Parameter	Value
Calories / 100g	36 kcal (151 kJ)	Protein / 100g	3,3 g
Fat / 100g	0,7 g	Carbs / 100g	6,1 g
Fiber / 100g	0,0 g	Glycemic Index (GI)	IG 15
Glycemic Load (GL)	GL 3.7	Cena / 100g (Walmart)	$0.18
Woda / 100g	84,5 g

Prices calculated for Walmart

$0.18 / 100g

Kale (100 g)

Specialist Verified

Kcal

36 kcal

Protein 33%

3.3 g

Fat 7%

0.7 g

Carbohydrates 60%

6.1 g

fiber: 0 g IG: 15

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Kale

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan

0,17 USD / 100 g

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Calculate product cost by selected weight ( 100 g ) 0,17 USD

100 kcal 0,39 USD

20 g protein 1,03 USD

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Select supermarket chain	100 g	100 g	250 g	500 g	1 kg
Auchan Cheapest	0,17 USD	0,17 USD	0,43 USD	0,85 USD	1,70 USD
Netto	0,17 USD	0,17 USD	0,43 USD	0,85 USD	1,70 USD
Aldi +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Carrefour +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Lidl +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Dino +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Kaufland +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Biedronka +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Rewe +6%	0,18 USD	0,18 USD	0,45 USD	0,90 USD	1,80 USD
Żabka +24%	0,21 USD	0,21 USD	0,53 USD	1,05 USD	2,10 USD

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Contains allergens 3

Cabbage Oxalates Salicylates

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:

Custom amount: (100 g)

Macronutrient Distribution 100 g

44 kcal

Protein 3.3g (30% kcal)

Fat 0.7g (14% kcal)

Carbs 6.1g (56% kcal)

Protein

3.3g

Fat

0.7g

Carbs

6.1g

Bio-Analysis Food Product

Kale

44 kcal B: 3.3g T: 0.7g W: 6.1g

Glycemic Load

IG 15 ŁG 1

Low

Workout Window

30-60 min

Pre-workout

Full Analysis

🔍

Looking for a specific mineral or vitamin? Explore all 39 nutrients organized by category and RDA coverage.

Nutrient

Ash

1.5 g

Nutrient 20% RDA

Calcium

157 mg

Nutrient 2% RDA

Carbohydrate

6.1 g

Nutrient

Carotene Beta

5410 mg

Nutrient

Cholesterol

1 mg

Nutrient

Copper

0.09 mg

Nutrient 1% RDA

Fat

0.7 g

Nutrient

Fatty monounsaturated

0.01 g

Nutrient

Fatty polyunsaturated

0.26 g

Nutrient

Fatty saturated

0.05 g

Nutrient 15% RDA

Fiber

3.8 g

Nutrient

Fiber insoluble

3 g

Nutrient

Fiber soluble

0.8 g

Nutrient

Folate

34 µg

Nutrient

Fructose

0.1 g

Nutrient

Glucose

0.1 g

Nutrient 12% RDA

Iron

1.7 mg

Nutrient

Lutein + zeaxanthin

39.55 mg

Nutrient 8% RDA

Magnesium

30 mg

Nutrient

Manganese

0.55 mg

Nutrient

Omega 3

0.12 g

Nutrient

Omega 6

0.09 g

Nutrient 8% RDA

Phosphorus

56 mg

Nutrient 27% RDA

Potassium

530 mg

Nutrient 7% RDA

Protein

3.3 g

Nutrient

Salt

0.03 g

Nutrient 1% RDA

Sodium

12 mg

Nutrient

Sucrose

1 g

Nutrient 2% RDA

Sugar

1.2 g

Nutrient

Vitamin ARE

892 µg

Nutrient

Vitamin B1 (Thiamin)

0.11 mg

Nutrient

Vitamin B2 (Riboflavin)

0.2 mg

Nutrient

Vitamin B3 (Niacin)

1.6 mg

Nutrient

Vitamin B6 (Pyridoxine)

0.27 mg

Nutrient

Vitamin C (Ascorbic acid)

120 mg

Nutrient 14% RDA

Vitamin E

1.7 mg

Nutrient 939% RDA

Vitamin K

704.5 µg

Nutrient

Water

84.5 g

Nutrient 4% RDA

Zinc

0.44 mg

Name	Category	Amount	% RDA
Ash	-	1.5 g	-
Calcium	-	157 mg	20%
Carbohydrate	-	6.1 g	2%
Carotene Beta	-	5410 mg	-
Cholesterol	-	1 mg	-
Copper	-	0.09 mg	-
Fat	-	0.7 g	1%
Fatty monounsaturated	-	0.01 g	-
Fatty polyunsaturated	-	0.26 g	-
Fatty saturated	-	0.05 g	-
Fiber	-	3.8 g	15%
Fiber insoluble	-	3 g	-
Fiber soluble	-	0.8 g	-
Folate	-	34 µg	-
Fructose	-	0.1 g	-
Glucose	-	0.1 g	-
Iron	-	1.7 mg	12%
Lutein + zeaxanthin	-	39.55 mg	-
Magnesium	-	30 mg	8%
Manganese	-	0.55 mg	-
Omega 3	-	0.12 g	-
Omega 6	-	0.09 g	-
Phosphorus	-	56 mg	8%
Potassium	-	530 mg	27%
Protein	-	3.3 g	7%
Salt	-	0.03 g	-
Sodium	-	12 mg	1%
Sucrose	-	1 g	-
Sugar	-	1.2 g	2%
Vitamin ARE	-	892 µg	-
Vitamin B1 (Thiamin)	-	0.11 mg	-
Vitamin B2 (Riboflavin)	-	0.2 mg	-
Vitamin B3 (Niacin)	-	1.6 mg	-
Vitamin B6 (Pyridoxine)	-	0.27 mg	-
Vitamin C (Ascorbic acid)	-	120 mg	-
Vitamin E	-	1.7 mg	14%
Vitamin K	-	704.5 µg	939%
Water	-	84.5 g	-
Zinc	-	0.44 mg	4%

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

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Custom amount: (100 g)

Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (0.3)

Chart series:

Time horizon:

Clinical Insight (Glycemic Model) Low glycemic load (GL 0.3) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.

Glycemic Load (GL) Low

0.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)

Glucose peak

mg/dL

P+F+Fiber buffer

1.5

🛡️ Glycemic buffering in this meal

Protein (3.3 g), fat (0.7 g), and dietary fiber (3.8 g) slow gastric emptying and attenuate the postprandial glucose peak.

Net carbohydrates (digestible) 2.3 g