Kale, frozen, cooked, boiled, drained, with salt
- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 106
- Non-Zero Nutrient Count
- 71
Quick Links
Jump to Section
Nutrition Data
Adjust Food Amount
General
| Weight | 100 g |
| Energy | 36 kcal |
| Carbohydrate | 5.3 g |
| Fat | 1.21 g |
| Protein | 2.94 g |
| Water | 89.82 g |
| Non-Water | 10.18 g |
| Fiber | 2.3 g |
| Ash | 0.73 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
17 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
17 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
9 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
1 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
1 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
4 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
10 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
44.56 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
9.1 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
14.54 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
5.28 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
31.74 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
4.99 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
7.88 % |
* % based on Daily Value targets
Minerals
| Calcium | (11.5%) 150 mg |
| Iron | (4.7%) 0.84 mg |
| Magnesium | (6.0%) 25 mg |
| Phosphorus | (3.4%) 42 mg |
| Potassium | (3.1%) 144 mg |
| Sodium | (11.0%) 252 mg |
| Zinc | (2.5%) 0.27 mg |
| Copper | (7.4%) 0.067 mg |
| Manganese | (23.6%) 0.542 mg |
| Selenium | (1.8%) 1 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (5.3%) 0.063 mg |
| Vitamin B2 | (10.8%) 0.14 mg |
| Vitamin B3 | (2.9%) 0.457 mg |
| Vitamin B5 | (3.4%) 0.17 mg |
| Vitamin B6 | (3.7%) 0.063 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (16.3%) 65 μg DFE |
| Folate, food | 65 μg |
| Folic acid | 0 μg |
| Vitamin C | (19.8%) 17.8 mg |
| Choline | (0.1%) 0.5 mg |
| Betaine | 0.3 mg |
| Vitamin A | 2915 IU |
| Vitamin A | (16.2%) 146 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 1731 μg |
| Alpha-Carotene | 10 μg |
| Beta-Cryptoxanthin | 26 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 4983 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 1.73 mg |
| Alpha-Tocopherol | (10.7%) 1.61 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 0.12 mg |
| Delta-Tocopherol | 0 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (348.8%) 418.5 μg |
| Vitamin K1 | 418.5 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 2.94 g |
| Alanine | 0.148 g |
| Arginine | 0.163 g |
| Aspartic acid | 0.263 g |
| Cystine | 0.039 g |
| Glutamic acid | 0.332 g |
| Glycine | 0.141 g |
| Histidine | 0.172 g |
| Isoleucine | 0.176 g |
| Leucine | 0.205 g |
| Lysine | 0.176 g |
| Methionine | 0.029 g |
| Phenylalanine | 0.15 g |
| Proline | 0.174 g |
| Serine | 0.124 g |
| Threonine | 0.131 g |
| Tryptophan | 0.035 g |
| Tyrosine | 0.104 g |
| Valine | 0.16 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 5.3 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
3 g |
| Fiber | 2.3 g |
| Starch | - g |
| Sugars | 1.21 g |
| Sucrose | 0.25 g |
| Glucose | 0.54 g |
| Fructose | 0.42 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
Lipids
| Fat | 1.21 g |
| Saturated Fat | 0.158 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0.006 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.006 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.141 g |
| Margaric Acid | - g |
| Stearic Acid | 0.006 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.092 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.092 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.597 g |
| 18:2 undifferentiated | 0.258 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.336 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0.003 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |