calcium in kale information and values per serving and 100g

Welcome to the nutritional calcium content in 9 different types of kale, ranging from 205 mg to 72 mg per 100g. The basic type of kale is Kale, raw, where the amount of calcium in 100g is 150 mg. This is 15% of the calcium RDA, from 100g of Kale, raw.

The percentage of the recommended daily allowance (RDA) for calcium is based on a 1000 mg RDA level for a mature adult.

Top five kale products high in calcium

Below is a summary list for the top five kale items ranked by the amount or level of calcium in 100g.

At the bottom of the page is the full list for the 9 different types of kale based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the calcium content in kale.

1. Kale, scotch, raw : 205mg (21%RDA)
2. Kale, raw : 150mg (15%RDA)
3. Kale, frozen, cooked, boiled, drained, with salt : 138mg (14%RDA)
4. Kale, frozen, cooked, boiled, drained, without salt : 138mg (14%RDA)
5. Kale, frozen, unprepared : 136mg (14%RDA)

Following on from the five top kale items or products containing calcium we have a more comprehensive break down of Kale, raw, and the highest item containing calcium which is Kale, scotch, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 9 types of kale. .

Kale, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Kale, raw should be considered along with the calcium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and calcium related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 49 kcal (2% RDA), the amount of Protein is 4.28 g (8% RDA), the amount of Fat is 0.93 g (1% RDA) and the amount of Carbohydrate is 8.75 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the calcium levels in kale.

calcium and nutrition facts in kale per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Kale, raw has a nutritional value score of 33 out of 100.Comparing the calcium content and the nutritional density in 100g for Kale, raw; We class this as a medium to low calcium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Comparing calcium in kale vs milk

The amount of calcium in milk is 125 mg per 100g.As calcium percentage of the RDA this is 13 %. Comparing with Kale, raw, in 100g contains 150 mg of calcium. As a percentage of the RDA this is 15 %. Therefore, Kale, raw has 25 mg more calcium than milk. In terms of calcium percentage this is 20 % more calcium. Milk has an overall nutritional value score of 15 out of 100, whereas Kale, raw has a nutritional value score of 33 out of 100.

The highest content of calcium in the food items under the general description or type of kale, is Kale, scotch, raw with 205 mg of calcium per 100g. Comparing milk with Kale, scotch, raw; Kale, scotch, raw has 80 mg more calcium than milk. In terms of calcium percentage this is 64 % more calcium.

Amount of calcium per 100 Calories

100 calories of kale, raw is a serving size of 2.04 g, and the amount of Calcium is 306.12 mg (30.61% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 8.73 g (16.33% RDA), Fat 1.9 g (2.04% RDA), Carbohydrate 17.86 g (14.29% RDA). This is shown in the calcium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. calcium and nutrition facts in kale per 100 calories

Content per Typical Serving Size 1 cup, chopped (or 67 g)

For the food Kale, raw the typical serving size is 1 cup, chopped (or 67 g) which contains 100.5 mg of Calcium. The calcium percentage of the recommended daily value for this serving is 10 %.

To give 100% of the RDA, 10.0 servings of the typical serving size 1 cup, chopped (or 67 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 32.83 kcal, the Protein content is 2.87 g, the Fat content is 0.62 g and the Carbohydrate content is 5.86 g. The percentages are shown below in the calcium chart, for the typical serving of calcium and the related and important nutritional values.calcium and nutritional content in kale

Macronutrients in Kale, raw


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, chopped or 67 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 7.0 (kcal).The number of calories from Fat is 5.2 (kcal).The total calories from carbohydrate is 20.9 (kcal).calcium, calories and nutritional content in kale

Milligrams of calcium in kale (per 100g)

This list of 9 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, scotch, raw through to Kale, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional calcium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much calcium in kale.

The list below gives the total calcium content in the 9 items from the general description 'kale' each of which show the calcium amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 9 food items shown in the calcium chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

kale calcium per 100g

The corresponding nutritional value for kale based on our density score out of 100 (ranked by the amount of calcium per 100g) is shown in the below nutritional density chart. kale calcium per 100g

The corresponding Calories for kale ranked by the amount of calcium per 100g is shown below in the kale calories chart. kale calcium per 100g

Effect of Preparation and Storage on calcium

The level of calcium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of calcium from the 3 frozen items is in Kale, frozen, cooked, boiled, drained, with salt where the calcium content is 138 mg per 100g. The total food items which are raw is 2 items. The highest amount of calcium from the 2 raw items is in Kale, scotch, raw where the content is 205 mg per 100g. The number of food items which are cooked are 6 items. The highest amount of calcium from the 6 cooked items is in Kale, frozen, cooked, boiled, drained, with salt where the amount is 138 mg per 100g. Comparing raw and cooked kale shows that cooking can change the levels of calcium by 67 mg in a 100g serving.

Average Content for kale

The average (or more correctly the arithmetic mean) amount of calcium contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 130.56 mg of calcium. This average value corresponds to 13.06 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 32.33 kcal, the average amount of Protein is 2.56 g, the average amount of Fat is 0.51 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Calcium is found in Kale, frozen, unprepared which in 100g contains 136 mg of Calcium. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Calories is 28 kcal, the amount of Protein is 2.66 g, the amount of Fat is 0.46 g and the amount of Carbohydrate is 4.9 g.

Highest calcium Content per 100g

Using the list below for the 9 different kale nutrition entries in our database, the highest amount of calcium is found in Kale, scotch, raw which contains 205 mg of calcium per 100g. The associated percentage of RDA is 21 %. For this 100g serving the Calories content is 42 kcal, the Protein content is 2.8 g, the Fat content is 0.6 g, the Carbohydrate content is 8.32 g. chart to show highest calcium in kale per 100g

The lowest amount of calcium is in Kale, cooked, boiled, drained, with salt which in 100g contains 72 mg of calcium. This gives as percentage of the recommended daily allowance 7 % of the RDA. For this 100g serving the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.4 g, the amount of Carbohydrate is 5.63 g.

The difference between the highest and lowest values gives a calcium range of 133 mg per 100g. The range for the other nutrients are as follows; 14 kcal for Calories, 0.9 g for Protein, 0.2 g for Fat, 0 g for Carbohydrate.

Highest Amount of calcium per Serving

Please remember that the above gives an accurate value in 100g for high calcium foods in your diet. For example 100g of Kale, raw contains 150 mg of calcium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the calcium nutritional content.

The food with the highest calcium content per typical serving is Kale, frozen, unprepared which contains 386.24 mg in 1 package (10 oz) (or 284 g). The percentage of the recommended daily value for this serving is 39 %. For this serving the Calories content is 79.52 kcal, the Protein content is 7.55 g, the Fat content is 1.31 g and the Carbohydrate content is 13.92 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing calcium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of calcium rich foods.


Kale List, calcium Content per 100g

1. Kale, scotch, raw - Calcium
  Nutritional Value : 40 / 100     food group - Vegetables and Vegetable Products
  Calcium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  205 mg (21%)42 kcal (2%)8.32 g (6%)0.6 g (1%)2.8 g (5%)
  Typical Serving size of 1 cup and chopped (or 67g):
   137.35 mg (14%) 28.14 kcal (1%) 5.57 g (4%) 0.4 g (1%) 1.88 g (3%)
2. Kale, raw - Calcium
  Nutritional Value : 33 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  150 mg (15%)49 kcal (2%)8.75 g (7%)0.93 g (1%)4.28 g (8%)
  Typical Serving size of 1 cup and chopped (or 67g):
   100.5 mg (10%) 32.83 kcal (2%) 5.86 g (5%) 0.62 g (1%) 2.87 g (5%)
3. Kale, frozen, cooked, boiled, drained, with salt - Calcium
  Nutritional Value : 48 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  138 mg (14%)30 kcal (2%)5.23 g (4%)0.49 g (1%)2.84 g (5%)
  Typical Serving size of 1 cup and chopped (or 130g):
   179.4 mg (18%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)
4. Kale, frozen, cooked, boiled, drained, without salt - Calcium
  Nutritional Value : 48 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  138 mg (14%)30 kcal (2%)5.23 g (4%)0.49 g (1%)2.84 g (5%)
  Typical Serving size of 1 cup and chopped (or 130g):
   179.4 mg (18%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)
  Other serving sizes .5 cup and chopped or diced (or 65g):
  89.7 mg (9%) 19.5 kcal (1%) 3.4 g (3%) 0.32 g (0%) 1.85 g (3%)
5. Kale, frozen, unprepared - Calcium
  Nutritional Value : 48 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  136 mg (14%)28 kcal (1%)4.9 g (4%)0.46 g (1%)2.66 g (5%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   386.24 mg (39%) 79.52 kcal (4%) 13.92 g (11%) 1.31 g (2%) 7.55 g (13%)
  Other serving sizes .333 package (10 oz) (or 94g):
  127.84 mg (13%) 26.32 kcal (1%) 4.61 g (4%) 0.43 g (1%) 2.5 g (4%)
6. Kale, scotch, cooked, boiled, drained, with salt - Calcium
  Nutritional Value : 36 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  132 mg (13%)28 kcal (1%)5.62 g (4%)0.41 g (1%)1.9 g (3%)
  Typical Serving size of 1 cup and chopped (or 130g):
   171.6 mg (17%) 36.4 kcal (2%) 7.31 g (6%) 0.53 g (1%) 2.47 g (4%)
7. Kale, scotch, cooked, boiled, drained, without salt - Calcium
  Nutritional Value : 43 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  132 mg (13%)28 kcal (1%)5.63 g (4%)0.41 g (1%)1.9 g (3%)
  Typical Serving size of 1 cup and chopped (or 130g):
   171.6 mg (17%) 36.4 kcal (2%) 7.32 g (6%) 0.53 g (1%) 2.47 g (4%)
8. Kale, cooked, boiled, drained, without salt - Calcium
  Nutritional Value : 54 / 100     food group - Vegetables and Vegetable Products
  Calcium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  72 mg (7%)28 kcal (1%)5.63 g (4%)0.4 g (1%)1.9 g (3%)
  Typical Serving size of 1 cup and chopped (or 130g):
   93.6 mg (9%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (4%)






calcium and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito