Welcome to the Magnesium content in 9 different types of kale, ranging from 88 to 18 mg per 100g. The basic value from the general description of kale is Kale, raw which in 100g contains 47 mg of Magnesium. As a source of Magnesium, this corresponds to 12 % of the RDA. For this serving in your diet the amount of Calories is 49 kcal, the amount of Protein is 4.28 g, the amount of Fat is 0.93 g and the amount of Carbohydrate is 8.75 g.

This list of 9 types of kale, is brought to you by dietandfitnesstoday.com and ranges from Kale, scotch, raw through to Kale, frozen, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional Magnesium 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 Magnesium is in kale?

The list below gives the total Magnesium content in the 9 items from the general description 'kale' each of which show the Magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give 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 magnesium per 100g

Average Value for kale

The average (or more correctly the arithmetic mean) amount of Magnesium contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 37.67 mg of Magnesium. This average value corresponds to 9.42 % 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 6.10 g.

Median Values

The median value of Magnesium is found in Kale, cooked, boiled, drained, without salt which in 100g contains 18 mg of Magnesium. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.4 g and the amount of Carbohydrate is 5.63 g.

Highest Magnesium Content per 100g

Using the list below for the 9 different kale nutrition entries in our database, the highest amount of Magnesium is found in Kale, scotch, raw which contains 88 mg of Magnesium per 100g. The associated percentage of RDA is 22 %. For this 100g serving the amount of Calories is 42 kcal, the amount of Protein is 2.8 g, the amount of Fat is 0.6 g, the amount of Carbohydrate is 8.32 g.

The lowest amount of Magnesium is in Kale, frozen, cooked, boiled, drained, with salt which in 100g contains 18 mg of Magnesium. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 30 kcal, the amount of Protein is 2.84 g, the amount of Fat is 0.49 g, the amount of Carbohydrate is 5.23 g.

The difference between the highest and lowest values gives a Magnesium range of 70 mg per 100g. The range for the other nutrients are as follows; 12 kcal for Calories, 0.04 g for Protein, 0.11 g for Fat, 3.09 g for Carbohydrate.

Highest Amount of Magnesium per Serving

Please remember that the above gives an accurate value in 100g for high Magnesium foods in your diet. For example 100g of Kale, raw contains 47 mg of Magnesium. 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 Magnesium nutritional content.

The food with the highest Magnesium content per typical serving is Kale, scotch, cooked, boiled, drained, with salt which contains 74.1 mg in 1 cup, chopped (or 130 g). The precentage of the recommended daily value for this serving is 19 %. For this serving the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.41 g and the amount of Carbohydrate is 5.62 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing Magnesium 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 Magnesium rich foods.


 

Kale List, Magnesium Content per 100g

 
1. Kale, scotch, raw - Magnesium
  88 mg of Magnesium per 100g (22% DV).
  For this serving of 100g there is 42 kcal of Calories (2% DV), 8.32 g of Carbohydrate (6% DV), 0.6 g of Fat (1% DV), 2.8 g of Protein (6% DV),
  Typical Serving size of 1 cup, chopped (or 67g).
  The Magnesium content is 58.96 mg (15% DV), Calories 28.14 kcal (1% DV), Carbohydrate 5.57 g (4% DV), Fat 0.4 g (1% DV), Protein 1.88 g (4% DV),
2. Kale, scotch, cooked, boiled, drained, without salt - Magnesium
  57 mg of Magnesium per 100g (14% DV).
  For this serving of 100g there is 28 kcal of Calories (1% DV), 5.63 g of Carbohydrate (4% DV), 0.41 g of Fat (1% DV), 1.9 g of Protein (4% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 74.1 mg (19% DV), Calories 36.4 kcal (2% DV), Carbohydrate 7.32 g (6% DV), Fat 0.53 g (1% DV), Protein 2.47 g (5% DV),
3. Kale, scotch, cooked, boiled, drained, with salt - Magnesium
  57 mg of Magnesium per 100g (14% DV).
  For this serving of 100g there is 28 kcal of Calories (1% DV), 5.62 g of Carbohydrate (4% DV), 0.41 g of Fat (1% DV), 1.9 g of Protein (4% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 74.1 mg (19% DV), Calories 36.4 kcal (2% DV), Carbohydrate 7.31 g (6% DV), Fat 0.53 g (1% DV), Protein 2.47 g (5% DV),
4. Kale, raw - Magnesium
  47 mg of Magnesium per 100g (12% DV).
  For this serving of 100g there is 49 kcal of Calories (2% DV), 8.75 g of Carbohydrate (7% DV), 0.93 g of Fat (1% DV), 4.28 g of Protein (9% DV),
  Typical Serving size of 1 cup, chopped (or 67g).
  The Magnesium content is 31.49 mg (8% DV), Calories 32.83 kcal (2% DV), Carbohydrate 5.86 g (5% DV), Fat 0.62 g (1% DV), Protein 2.87 g (6% DV),
5. Kale, cooked, boiled, drained, without salt - Magnesium
  18 mg of Magnesium per 100g (5% DV).
  For this serving of 100g there is 28 kcal of Calories (1% DV), 5.63 g of Carbohydrate (4% DV), 0.4 g of Fat (1% DV), 1.9 g of Protein (4% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 23.4 mg (6% DV), Calories 36.4 kcal (2% DV), Carbohydrate 7.32 g (6% DV), Fat 0.52 g (1% DV), Protein 2.47 g (5% DV),
6. Kale, frozen, unprepared - Magnesium
  18 mg of Magnesium per 100g (5% DV).
  For this serving of 100g there is 28 kcal of Calories (1% DV), 4.9 g of Carbohydrate (4% DV), 0.46 g of Fat (1% DV), 2.66 g of Protein (5% DV),
  Typical Serving size of 1 package (10 oz) (or 284g).
  The Magnesium content is 51.12 mg (13% DV), Calories 79.52 kcal (4% DV), Carbohydrate 13.92 g (11% DV), Fat 1.31 g (2% DV), Protein 7.55 g (15% DV),
  Other serving sizes .333 package (10 oz) (or 94g).
  The amount of Magnesium is 16.92 mg (4% DV), Calories 26.32 kcal (1% DV), Carbohydrate 4.61 g (4% DV), Fat 0.43 g (1% DV), Protein 2.5 g (5% DV),
7. Kale, frozen, cooked, boiled, drained, without salt - Magnesium
  18 mg of Magnesium per 100g (5% DV).
  For this serving of 100g there is 30 kcal of Calories (2% DV), 5.23 g of Carbohydrate (4% DV), 0.49 g of Fat (1% DV), 2.84 g of Protein (6% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 23.4 mg (6% DV), Calories 39 kcal (2% DV), Carbohydrate 6.8 g (5% DV), Fat 0.64 g (1% DV), Protein 3.69 g (7% DV),
  Other serving sizes .5 cup, chopped or diced (or 65g).
  The amount of Magnesium is 11.7 mg (3% DV), Calories 19.5 kcal (1% DV), Carbohydrate 3.4 g (3% DV), Fat 0.32 g (0% DV), Protein 1.85 g (4% DV),
8. Kale, cooked, boiled, drained, with salt - Magnesium
  18 mg of Magnesium per 100g (5% DV).
  For this serving of 100g there is 28 kcal of Calories (1% DV), 5.63 g of Carbohydrate (4% DV), 0.4 g of Fat (1% DV), 1.9 g of Protein (4% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 23.4 mg (6% DV), Calories 36.4 kcal (2% DV), Carbohydrate 7.32 g (6% DV), Fat 0.52 g (1% DV), Protein 2.47 g (5% DV),
9. Kale, frozen, cooked, boiled, drained, with salt - Magnesium
  18 mg of Magnesium per 100g (5% DV).
  For this serving of 100g there is 30 kcal of Calories (2% DV), 5.23 g of Carbohydrate (4% DV), 0.49 g of Fat (1% DV), 2.84 g of Protein (6% DV),
  Typical Serving size of 1 cup, chopped (or 130g).
  The Magnesium content is 23.4 mg (6% DV), Calories 39 kcal (2% DV), Carbohydrate 6.8 g (5% DV), Fat 0.64 g (1% DV), Protein 3.69 g (7% DV),




Related Calories and Nutrition Facts in kale

calories in kale, kale nutrition facts, vitamin a in kale, vitamin c in kale, vitamin d in kale, iron in kale, fiber in kale, protein in kale, calcium in kale, sodium in kale, potassium in kale, saturated fat in kale, fat in kale, carbs in kale, zinc in kale, cholesterol in kale, vitamin k in kale, sugar in kale, vitamin b12 in kale, vitamin b6 in kale, folic acid in kale, riboflavin in kale, phosphorus in kale, niacin in kale, thiamine in kale,

Magnesium and Nutrition Facts - Top 199 Foods

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

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

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

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

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

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

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats