Kale: Nutrient Profile
What is Kale richest in? Below are the vitamins, minerals and amino acids that 100 g of Kale delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Kale: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin K | 418 mcg | 🟢 348% | Blood clotting & bone |
| 2 | Vitamin C | 18 mg | 🟡 20% | Antioxidant; builds collagen |
| 3 | Vitamin B9 (Folate) | 65 mcg DFE | 🟡 16% | Cell division; pregnancy |
| 4 | Vitamin A | 146 mcg | 🟡 16% | Vision, skin & immunity |
| 5 | Vitamin B2 (Riboflavin) | 0.1 mg | 🟡 11% | Energy & cell health |
| 6 | Vitamin E | 1.6 mg | 🟡 11% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Manganese | 0.5 mg | 🟡 24% | Bone & metabolism |
| 2 | Calcium | 150 mg | 🟡 12% | Bones & teeth |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 0.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 0.3 g | 🟢 | Cellular energy & detox |
| 3 | Leucine | 0.2 g | 🟢 | Builds muscle (BCAA) |
| 4 | Lysine | 0.2 g | 🟢 | Collagen & immunity |
| 5 | Isoleucine | 0.2 g | 🟢 | Muscle & energy (BCAA) |
| 6 | Proline | 0.2 g | 🟢 | Collagen & joints |
| 7 | Histidine | 0.2 g | 🟢 | Histamine & blood |
| 8 | Arginine | 0.2 g | 🟡 | Blood flow (nitric oxide) |
| 9 | Valine | 0.2 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Phenylalanine | 0.1 g | 🟡 | Dopamine & focus |
| 11 | Alanine | 0.1 g | 🟡 | Energy (glucose cycle) |
| 12 | Glycine | 0.1 g | 🟡 | Collagen, calm & sleep |
| 13 | Threonine | 0.1 g | 🟡 | Collagen & gut lining |
| 14 | Serine | 0.1 g | 🟡 | Cell membranes & brain |