17 Fit Food calories Vegetables and mushrooms
Kale calories and nutrition facts
Per 100 g: 35 kcal — 2.9 g protein, 1.5 g fat and 0.32 g carbs.
Kale is the sturdy, crinkly-leaved cabbage cousin that turns up in salads, smoothies, soups and oven-baked chips. Raw or boiled, it stays around 35 kcal per 100 g with a big dose of vitamin K, and raw leaves are rich in vitamin C too. Massaging raw leaves with a little dressing softens them for salads, but the oil in that dressing or on a tray of kale chips is where the calories come from.
- Low energy
- High in protein
- High in fibre
- Low fat
- Protein 33%
- Fat 38%
- Carbs 4%
- Other 25%
In everyday portions
- Typical serving · 60 g 21 kcal
- 100 kcal is 285 g this much of it gives 100 kcal
- Energy density Very low 0.35 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 35 | 2.9 | 1.5 | 0.3 |
| Boiled | 36 | 2.9 | 1.2 | 1.3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 35 kcal 2%
- Protein 2.9 g 6%
- Fat 1.5 g 2%
- Carbs available, without fibre 0.32 g <1%
- Fibre 4.1 g
- Salt 0.13 g 2%
Where the calories come from
- Protein 33%
- Fat 38%
- Carbs 4%
- Other 25%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 241 µg 30%
- Vitamin D 0 µg 0%
- Vitamin E 0.66 mg 6%
- Vitamin K 390 µg 519%
- Vitamin C 93.4 mg 117%
- Vitamin B1 thiamin 0.113 mg 10%
- Vitamin B2 riboflavin 0.347 mg 25%
- Vitamin B3 niacin 1.2 mg 7%
- Vitamin B5 pantothenic acid 0.37 mg 6%
- Vitamin B6 0.147 mg 10%
- Folate B9 62 µg 31%
- Vitamin B12 0 µg 0%
- Choline 0.5 mg
Minerals
- Potassium 348 mg 17%
- Calcium 254 mg 32%
- Phosphorus 55 mg 8%
- Magnesium 33 mg 9%
- Iron 1.6 mg 11%
- Zinc 0.39 mg 4%
- Copper 0.053 mg 5%
- Manganese 0.92 mg 46%
- Selenium 0.9 µg 2%
- Iodine 4.5 µg 3%
- Sodium 53 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Low fat
- Low salt
- High in vitamin K
- High in vitamin C
- High in manganese
- High in calcium
- High in folate
- High in vitamin A
- Source of vitamin B2
- Source of potassium
Boiled
Energy and macros
- Energy 36 kcal 2%
- Protein 2.9 g 6%
- Fat 1.2 g 2%
- Carbs available, without fibre 1.3 g <1%
- Fibre 4 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 33%
- Fat 30%
- Carbs 14%
- Other 23%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 146 µg 18%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 13%
- Vitamin K 419 µg 558%
- Vitamin C 17.8 mg 22%
- Vitamin B1 thiamin 0.063 mg 6%
- Vitamin B2 riboflavin 0.14 mg 10%
- Vitamin B3 niacin 0.457 mg 3%
- Vitamin B5 pantothenic acid 0.17 mg 3%
- Vitamin B6 0.063 mg 5%
- Folate B9 65 µg 32%
- Vitamin B12 0 µg 0%
- Choline 0.4 mg
Minerals
- Potassium 144 mg 7%
- Calcium 150 mg 19%
- Phosphorus 42 mg 6%
- Magnesium 25 mg 7%
- Iron 0.84 mg 6%
- Zinc 0.27 mg 3%
- Copper 0.067 mg 7%
- Manganese 0.542 mg 27%
- Selenium 0.9 µg 2%
- Iodine no data
- Sodium 16 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in vitamin K
- High in folate
- Source of manganese
- Source of vitamin C
- Source of calcium
- Source of vitamin A
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 76% More protein than 76% of vegetables and mushrooms.
- 85% More fibre than 85% of vegetables and mushrooms.
- 94% More vitamin K than 94% of vegetables and mushrooms.
- 95% More vitamin C than 95% of vegetables and mushrooms.
- 91% More manganese than 91% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Parsley 36 kcal
- Honey fungus 37 kcal
- Porcini 32 kcal
- Arugula 25 kcal
- Oyster mushrooms 33 kcal
- Wild mushrooms 22 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168421.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.