Welcome to the nutritional potassium content in 9 different types of kale, ranging from 491 mg to 228 mg per 100g. The basic type of kale is Kale, raw, where the amount of potassium in 100g is 491 mg. For the 100g serving of Kale, raw, the RDA potassium percentage is 10 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for potassium which is 4700 mg.
Top five kale products high in potassium
Below is a summary list for the top five kale items ranked by the amount or level of potassium 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).1. Kale, raw : 491mg (10%RDA)
2. Kale, scotch, raw : 450mg (10%RDA)
3. Kale, frozen, unprepared : 333mg (7%RDA)
4. Kale, frozen, cooked, boiled, drained, without salt : 321mg (7%RDA)
5. Kale, frozen, cooked, boiled, drained, with salt : 321mg (7%RDA)
Following on from the five top kale items or products containing potassium we have a more comprehensive break down of Kale, raw, and the highest item containing potassium which is Kale, raw. Furthermore we provide 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 kale. Our aim is to provide a comprehensive analysis of the potassium content in kale.
Kale, raw - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Kale, raw should be considered along with the potassium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and potassium related nutrients are Calories, Sodium, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 49 kcal (2% RDA), the amount of Sodium is 38 mg (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, Sodium, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the potassium levels in kale.
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 potassium content and the nutritional density in 100g for Kale, raw; We class this as a medium to low potassium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.
Comparing potassium in kale vs a banana
The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. Comparing with Kale, raw, in 100g contains 491 mg of potassium. As a percentage of the RDA this is 10 %. Therefore, Kale, raw has 133 mg more potassium than a banana. In terms of potassium percentage this is 37 % more potassium. A banana has an overall nutritional value score of 16 out of 100, whereas Kale, raw has a nutritional value score of 33 out of 100.Kale, raw also has the highest amount of potassium for the 9 different kale items.Amount of potassium per 100 Calories
100 calories of kale, raw is a serving size of 2.04 g, and the amount of Potassium is 1002.04 mg (20.41% RDA). Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Sodium 77.55 mg (4.08% RDA), 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 potassium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
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 328.97 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 7 %.To give 100% of the RDA, 14.3 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 Sodium content is 25.46 mg, 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 potassium chart, for the typical serving of potassium and the related and important nutritional values.
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).
Milligrams of potassium in kale (per 100g)
This list of 9 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, raw through to Kale, cooked, boiled, drained, without salt where all food items are ranked by the content or amount per 100g. The nutritional potassium 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 potassium in kale.
The list below gives the total potassium content in the 9 items from the general description 'kale' each of which show the potassium amount as well as Calories, Sodium, Protein, Fat and Carbohydrate. Below, is the top 9 food items shown in the potassium 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.
The corresponding nutritional value for kale based on our density score out of 100 (ranked by the amount of potassium per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for kale ranked by the amount of potassium per 100g is shown below in the kale calories chart. 
RDA for potassium
The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.
Effect of Preparation and Storage on potassium
The level of potassium 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 potassium from the 3 frozen items is in Kale, frozen, unprepared where the potassium content is 333 mg per 100g. The total food items which are raw is 2 items. The highest amount of potassium from the 2 raw items is in Kale, raw where the content is 491 mg per 100g. The number of food items which are cooked are 6 items. The highest amount of potassium from the 6 cooked items is in Kale, frozen, cooked, boiled, drained, without salt where the amount is 321 mg per 100g. Comparing raw and cooked kale shows that cooking can change the levels of potassium by 170 mg in a 100g serving.
Average Content for kale
The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 324.44 mg of potassium. This average value corresponds to 6.9 % 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 Sodium is 110.78 mg, 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 Potassium is found in Kale, frozen, cooked, boiled, drained, with salt which in 100g contains 321 mg of Potassium. This corresponds to 7 % of the recommended daily allowance. For this serving the amount of Calories is 30 kcal, the amount of Sodium is 251 mg, the amount of Protein is 2.84 g, the amount of Fat is 0.49 g and the amount of Carbohydrate is 5.23 g.Highest potassium Content per 100g
Using the list below for the 9 different kale nutrition entries in our database, the highest amount of potassium is found in Kale, raw which contains 491 mg of potassium per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 49 kcal, the Sodium content is 38 mg, the Protein content is 4.28 g, the Fat content is 0.93 g, the Carbohydrate content is 8.75 g. 
The lowest amount of potassium is in Kale, cooked, boiled, drained, without salt which in 100g contains 228 mg of potassium. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 28 kcal, the amount of Sodium is 23 mg, 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 potassium range of 263 mg per 100g. The range for the other nutrients are as follows; 21 kcal for Calories, 15 mg for Sodium, 2.38 g for Protein, 0.53 g for Fat, 0 g for Carbohydrate.
Highest Amount of potassium per Serving
Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Kale, raw contains 491 mg of potassium. 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 potassium nutritional content.
The food with the highest potassium content per typical serving is Kale, frozen, unprepared which contains 945.72 mg in 1 package (10 oz) (or 284 g). The percentage of the recommended daily value for this serving is 20 %. For this serving the Calories content is 79.52 kcal, the Sodium content is 42.6 mg, 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 potassium 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 high potassium foods.
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