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Protein in Kale - 1 cup kale

 

What are the nutritional ingredients in a 1 Cup Kale?     How many calories in 1 Cup Kale?

Kale - 1 cup kale

A 1 Cup Kale of Kale contains about 2.21g Protein per serving.
NUTRITION FACTS - KALE - 1 CUP KALE
 
1 cup kale
34
Calories
Serving Size:
(1 cup serving)
Source: USDA
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Nutrition Facts Summary for 1 cup kale
0.47(g)
Total Fat
0.06(g)
Sat. Fat
0(g)
Trans Fat
0(mg)
Cholesterol
1.3(g)
Fiber
29(mg)
Sodium
6.71(g)
Total Carbs
0(g)
Sugar
2.21(g)
Protein
206(%)
Vitamin A
134(%)
Vitamin C
9(%)
Calcium
6(%)
Iron
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You searched for protein in 1 cup kale which belongs to Vegetables.

Nutrition Facts
Serving Size: (1 Cup Serving)

Amount Per Serving
Calories 34  Calories from Fat 4
% Daily Value*
Total Fat 0.47g 1%
Saturated Fat 0.06g 0%
Polyunsaturated Fat 0.23g  
Monounsaturated Fat 0.04g
Cholesterol 0mg 0%
Sodium 29mg 1%
Potassium 0mg  
Total Carbohydrates 6.71g 2%
Dietary Fiber 1.3g 5%
Sugars 0g  
Protein 2.21g  
Vitamin A 206%
Vitamin C 134%
Calcium 9%
Iron 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g


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In a 1 cup kale ( (1 Cup Serving) ) there are about 34 calories out of which 4 calories come from fat. The total fat content of (1 Cup Serving) 1 cup kale is 0.47 g. Within the fat content, a 1 cup kale contains 0.06 g of saturated fat, 0 g of trans fat, 0.23 g of polyunsaturated fat and 0.04 g of monounsaturated fat.

To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a (1 Cup Serving) 1 cup kale is 0 mg.

A food item is considered high in fiber if the fiber content is over 5g. A (1 Cup Serving) 1 cup kale contains about 1.3 g of fiber. Food items high in fiber are good and come with many health benefits. High fiber foods help in lowering cholesterol levels. Try to increase your daily fiber intake to at least 30 grams per day.

When reading the nutrition facts label also pay close attention to the sodium levels. It’s recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. A single (1 Cup Serving) 1 cup kale contains about 29 mg of sodium. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving.

Carbohydrates are important for a healthy diet however, you must choose complex carbohydrates such as found in whole grain, pasta, lentils, brown rice, beans, fruits and vegetables, to maintain a good healthy diet. Total carbs in a 1 cup kale is 6.71 (g), 2% of daily value.

Sugar in a 1 cup kale is about 0 g and the amount of protein in a 1 cup kale is approximately 2.21 g.

Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a 1 cup kale .

  Download Nutrition Facts Label for 1 cup kaleimage


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