Kale, frozen, cooked, boiled, drained, with salt

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

36

Calories

2.94g

Protein

5.30g

Carbs

1.21g

Fat

Macro Distribution (kcal)

Protein 27%
Carbs 48%
Fat 25%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 36 kcal —
Macronutrients
Water 89.8 g —
Protein 2.94 g
6% (Low)
Total lipid (fat) 1.21 g
2% (Low)
Carbohydrate, by difference 5.30 g
2% (Low)
Fiber, total dietary 2.30 g
8% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.158 g
1% (Low)
Fatty acids, total monounsaturated 0.092 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 17.8 mg
20% (High)
Thiamin (Vitamin B1) 0.063 mg
5% (Low)
Riboflavin (Vitamin B2) 0.140 mg
11% (Moderate)
Niacin (Vitamin B3) 0.457 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.170 mg
3% (Low)
Vitamin B-6 — Pyridoxine 0.063 mg
4% (Low)
Biotin (Vitamin B7) 65.0 ug
16% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 0.500 mg
0% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 146.0 ug
16% (Moderate)
Carotene, beta 1731.0 ug —
Carotene, alpha 10.0 ug —
Vitamin E (alpha-tocopherol) 1.61 mg
11% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 150.0 mg
12% (Moderate)
Iron, Fe 0.840 mg
5% (Low)
Magnesium, Mg 25.0 mg
6% (Low)
Phosphorus, P 42.0 mg
3% (Low)
Potassium, K 144.0 mg
3% (Low)
Sodium, Na 252.0 mg
11% (Moderate)
Zinc, Zn 0.270 mg
2% (Low)
Copper, Cu 0.067 mg
7% (Low)
Manganese, Mn 0.542 mg
24% (High)
Selenium, Se 1.00 ug
2% (Low)
Other
Energy 151.0 kj —
Ash 0.730 g —
Total Sugars 1.21 g —
Sucrose 0.250 g —
Glucose 0.540 g —
Fructose 0.420 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Folic acid (Vitamin B9 — synthetic) 65.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 65.0 ug —
Betaine 0.300 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 26.0 ug —
Vitamin A, IU 2915.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 4983.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.120 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 418.5 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0.006 g —
SFA 14:0 (Myristic acid) 0.006 g —
SFA 16:0 (Palmitic acid) 0.141 g —
SFA 18:0 (Stearic acid) 0.006 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.092 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.597 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.258 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.336 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.003 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.035 g —
Threonine (EAA) 0.131 g —
Isoleucine (EAA, BCAA) 0.176 g —
Leucine (EAA, BCAA) 0.205 g —
Lysine (EAA) 0.176 g —
Methionine (EAA) 0.029 g —
Cystine (conditionally essential) 0.039 g —
Phenylalanine (EAA) 0.150 g —
Tyrosine (conditionally essential) 0.104 g —
Valine (EAA, BCAA) 0.160 g —
Arginine (conditionally essential) 0.163 g —
Histidine (EAA) 0.172 g —
Alanine 0.148 g —
Aspartic acid 0.263 g —
Glutamic acid 0.332 g —
Glycine (conditionally essential) 0.141 g —
Proline (conditionally essential) 0.174 g —
Serine 0.124 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Kale, frozen, cooked, boiled, drained, with salt is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Zinc (2% DV) Selenium (2% DV) B-Complex (5% DV)

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