In-depth food interpretation: Kale (Kıvırcık Lahana), Çiğ
Quick snapshot
Energy per 100 g: 49.0 kcal · Score: 100.0/100 · Level: Excellent
For Kale (Kıvırcık Lahana), Çiğ, the goal is to turn technical nutrition data into clear and actionable interpretation. Energy is 49.0 kcal per 100 g, which becomes more meaningful as portion size increases. If your goal is weight management, this number helps control daily intake; if your goal is performance and recovery, it can indicate whether the food supports your energy demand.
Macro profile shows 4.3 g protein, 0.9 g fat, and 8.8 g carbs per 100 g. Total macro load is 14.0 g. The dominant macro is carbohydrate, which helps explain where this food is most useful: satiety, quick energy, or richer meal structure.
On micronutrients, key contributors include Lutein + zeaksantin (18246.0 µg), Beta Karoten (5927.0 µg), K Vitamini (filokinon) (704.8 µg), A Vitamini (RAE) (500.0 µg), Potasyum (491.0 mg), Kalsiyum (254.0 mg). This is the part that often decides quality in real life, especially when you build variety across the week.
Nutrition score is 100.0/100 (Excellent). Use this as a directional signal instead of a strict verdict. A lower score does not automatically mean "bad food"; it usually means you should balance it with complementary foods during the day.
Compared with similar foods, the average energy difference is +1.9 kcal. Examples from similar options: Bitter Kavun, Yaban Turpu, Jüt, Veya Turp Yaprakları, Pişirilmiş, Ebegümeci, Çiğ, Escarole, Pişirilmiş, Hardal Yeşillik. This makes it easier to decide whether you want a lighter, denser, or more balanced alternative.
- Decide your main goal before comparing: calorie control, satiety, performance, or balance.
- Focus on 2-3 key metrics first; too many numbers can reduce decision quality.
- Evaluate this food in the context of the whole day, not as an isolated choice.
In short, Kale (Kıvırcık Lahana), Çiğ can be a strong option when matched with the right portion and pairing strategy. The most practical approach is simple: keep what this food does well, and complete what it lacks with other items in your meal plan.