Welcome to the Potassium nutritional content for 9 different types of kale ranging from 491 to 228 mg 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 nutrition breakdown to answer the question how much Potassium is found in kale?

The list below, brought to you by dietandfitnesstoday.com, 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 and common serving sizes. These 9 types of kale range from Kale, raw through to Kale, cooked, boiled, drained, with salt and are ranked by the content or amount per 100g.

An example from the list below under the general description of kale is Kale, scotch, raw and in this food example the amount of Potassium per 100g is 450 mg. This corresponds to 9.57 % of the RDA for Potassium. The associated calorie content for this food item is 42 kcal per 100g, which is 2 % of the recommended daily calorie allowance.The top 9 food items are shown in the graph below, where each item is listed at the bottom of the page.

kale potassium per 100g

Average Value 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 averge value corresponds to 6.9 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 32.33 kcal which is 2 % of the daily value for calories per 100g serving.

Median Value for kale

The median value of Potassium is found in Kale, frozen, cooked, boiled, drained, with salt which in 100g contains 321 mg of Potassium. The calories for the median food listed is 30 kcal which is 1.5 % of the daily value for calories per 100g serving.

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 10.45 % and provides a calorie content of 49 kcal in 100g. The lowest amount of Potassium is in Kale, cooked, boiled, drained, with salt which in 100g contains 228 mg of Potassium. This gives as percentage of the recommended daily allowance 4.85 % of the RDA. The corresponding calories in 100g for Kale, cooked, boiled, drained, with salt is 28 kcal.

The difference between the highest and lowest values gives a range of 263 mg of Potassium per 100g. The range of calories for these foods is from 49 kcal through to 28 kcal. The equivalent percentage of the daily recommended calories is 2 % through to 1.4 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 10.45 % of the daily recommended value through to the lowest nutritional percentage of 4.85 % of the Potassium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 4700 mg of Potassium.

From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Potassium.

Highest Amount of Potassium per Serving

Please remember that the above gives an accurate value in 100g for high Potassium foods. For example 100g of Kale, scotch, raw contains 450 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.

For Kale, raw, which contains the highest amount of Potassium in 100 g, the amount of Potassium in a typical serving of 1 cup, chopped (or 67 g) is 328.97 mg.This is 7 % of the recommended daily value.

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 precentage of the recommended daily value for this serving is 20.12 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Potassium content.

Summary

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




 

Kale Potassium Content per 100g

 
Potassium in 100g of 'kale', click a link for different servings.
1. Kale, raw - Potassium
  491 mg of Potassium per 100g (10.45 %DV).
  For this serving the amount of Calories is 49 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 67g), Potassium nutritional content is 328.97 mg (7 %DV).  Calories per serving are 32.83 kcal (2 %DV cals).
2. Kale, scotch, raw - Potassium
  450 mg of Potassium per 100g (9.57 %DV).
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 67g), Potassium nutritional content is 301.5 mg (6.41 %DV).  Calories per serving are 28.14 kcal (1 %DV cals).
3. Kale, frozen, unprepared - Potassium
  333 mg of Potassium per 100g (7.09 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) (or 284g), Potassium nutritional content is 945.72 mg (20.12 %DV).  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - .333 package (10 oz) (or 94g), Potassium content is 313.02 mg (6.66 %DV).  Calories per serving are 26.32 kcal (1 %DV cals).
4. Kale, frozen, cooked, boiled, drained, without salt - Potassium
  321 mg of Potassium per 100g (6.83 %DV).
  For this serving the amount of Calories is 30 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 417.3 mg (8.88 %DV).  Calories per serving are 39 kcal (2 %DV cals).
  Other food servings - .5 cup, chopped or diced (or 65g), Potassium content is 208.65 mg (4.44 %DV).  Calories per serving are 19.5 kcal (1 %DV cals).
5. Kale, frozen, cooked, boiled, drained, with salt - Potassium
  321 mg of Potassium per 100g (6.83 %DV).
  For this serving the amount of Calories is 30 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 417.3 mg (8.88 %DV).  Calories per serving are 39 kcal (2 %DV cals).
6. Kale, scotch, cooked, boiled, drained, without salt - Potassium
  274 mg of Potassium per 100g (5.83 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 356.2 mg (7.58 %DV).  Calories per serving are 36.4 kcal (2 %DV cals).
7. Kale, scotch, cooked, boiled, drained, with salt - Potassium
  274 mg of Potassium per 100g (5.83 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 356.2 mg (7.58 %DV).  Calories per serving are 36.4 kcal (2 %DV cals).
8. Kale, cooked, boiled, drained, without salt - Potassium
  228 mg of Potassium per 100g (4.85 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 296.4 mg (6.31 %DV).  Calories per serving are 36.4 kcal (2 %DV cals).
9. Kale, cooked, boiled, drained, with salt - Potassium
  228 mg of Potassium per 100g (4.85 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 130g), Potassium nutritional content is 296.4 mg (6.31 %DV).  Calories per serving are 36.4 kcal (2 %DV cals).




Related Calories and Nutrition Facts in kale

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Potassium 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