Kale - 60 calories
Manufacturer San Miguel Produce Inc.
Product Information and Ingredients
Kale is manufactured by San Miguel Produce Inc. with a suggested serving size of 4 ONZ (113 g) and 60 calories per serving. The nutritional value of a suggested serving of kale includes 0 mg of cholesterol, 0 mg of sodium, 11 grams of carbohydrates, 2 grams of dietary fiber, 0 grams of sugar and 4 grams of proteins.
The product's manufacturer code is UPC: 028764652228.
This product is a good source of copper, manganese, vitamin c, vitamin a and vitamin k .
Kale is a low fat food because it contains less than 3 grams of fat per suggested serving.
Copper 38% of DV
A serving of 4 ONZ (113 g) of kale has 38% of the recommended daily needs of copper.
Manganese 56% of DV
A serving of 4 ONZ (113 g) of kale has 56% of the recommended daily needs of manganese.
Vitamin C 260% of DV
A serving of 4 ONZ (113 g) of kale has 260% of the recommended daily needs of vitamin c.
Vitamin A 396% of DV
A serving of 4 ONZ (113 g) of kale has 396% of the recommended daily needs of vitamin a.
Vitamin K 881% of DV
A serving of 4 ONZ (113 g) of kale has 881% of the recommended daily needs of vitamin k.
Ingredient List
Nutrition Facts
Serving Size 4 ONZ (113 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 60 | Calories from Fat 9 | |
| % Daily Value* | ||
| Total Fat 1g | 2% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 0mg | 0% | |
| Total Carbohydrate 11g | 4% | |
| Dietary Fiber 2g | 9% | |
| Sugars 0g | ||
| Protein 4g | ||
| Vitamin A 396% | Vitamin C 260% |
| Calcium 13% | Iron 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 53 | Calories from Fat 8 | |
| % Daily Value* | ||
| Total Fat 0.9g | 2% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 44mg | 2% | |
| Total Carbohydrate 9.7g | 4% | |
| Dietary Fiber 1.8g | 8% | |
| Sugars 0g | ||
| Protein 4g | ||
| Vitamin A 350% | Vitamin C 230% |
| Calcium 12% | Iron 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Kale Nutritional Value
| Nutrient | Suggested Serving 4 ONZ (113 g) | Standard Serving 100g |
|---|---|---|
| Energy | 60 kcal (3%) | 53 kcal (3%) |
| Protein | 4 g (9%) | 3.54 g (8%) |
| Total Lipid (fat) | 0.99 g (2%) | 0.88 g (2%) |
| Carbohydrate, By Difference | 10.99 g (4%) | 9.73 g (4%) |
| Fiber, Total Dietary | 2 g (9%) | 1.8 g (8%) |
| Sugars, Total | 0 g (0%) | 0 g (0%) |
| Calcium, Ca | 150 mg (13%) | 133 mg (12%) |
| Iron, Fe | 1.8 mg (11%) | 1.59 mg (10%) |
| Magnesium, Mg | 40 mg (11%) | 35 mg (9%) |
| Phosphorus, P | 60 mg (5%) | 53 mg (5%) |
| Potassium, K | 505 mg (12%) | 447 mg (11%) |
| Sodium, Na | 50 mg (2%) | 44 mg (2%) |
| Copper, Cu | 0.3 mg (38%) | 0.27 mg (34%) |
| Manganese, Mn | 1.13 mg (56%) | 1 mg (49%) |
| Vitamin C, Total Ascorbic Acid | 138 mg (260%) | 122.1 mg (230%) |
| Thiamin | 0 mg (0%) | 0 mg (0%) |
| Riboflavin | 0.14 mg (12%) | 0.12 mg (10%) |
| Niacin | 1.2 mg (8%) | 1.06 mg (7%) |
| Vitamin B-6 | 0.3 mg (20%) | 0.27 mg (18%) |
| Folate, Total | 32 µg (9%) | 28 µg (8%) |
| Carotene, Beta | 10425 µg (0%) | 9226 µg (0%) |
| Vitamin A, Iu | 17500 IU (396%) | 15487 IU (350%) |
| Lutein + Zeaxanthin | 44692 µg (0%) | 39550 µg (0%) |
| Vitamin K (phylloquinone) | 936 µg (881%) | 828.3 µg (780%) |
| Fatty Acids, Total Saturated | 0 g (0%) | 0 g (0%) |
| Fatty Acids, Total Trans | 0 g (0%) | 0 g (0%) |
| Cholesterol | 0 mg (0%) | 0 mg (0%) |
Calories Burn off Time
How long would it take to burn off San Miguel Produce Inc. Kale with 60 calories? A brisk walk for 13 minutes, jogging for 6 minutes, or hiking for 10 minutes will help your burn off the calories in kale.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 13 minutes |
| Dancing | 11 minutes |
| Golfing | 11 minutes |
| Hiking | 10 minutes |
| Light Gardening | 11 minutes |
| Stretching | 20 minutes |
| Walking - 3.5 mph | 13 minutes |
| Weight Training - light workout | 17 minutes |
| Aerobics | 8 minutes |
| Basketball | 8 minutes |
| Bicycling - 10 mph or more | 6 minutes |
| Running - 5 mph | 6 minutes |
| Swimming | 7 minutes |
| Walking - 4.5 mph | 8 minutes |
| Weight Training - vigorous workout | 8 minutes |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium