Calories in Kale, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Kale, cooked, boiled, drained, with salt contains 44 kcal per 100 g. A typical serving of 1 cup (118 g) provides about 52 kcal.
Roughly 48% of its calories come from carbohydrates, with 27% from protein and 25% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 349% of the Daily Value for Vitamin K, 24% of the Daily Value for manganese and 20% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 44 kcal | |
| Total fat M | 1.2 g | 2% |
| Saturated fat C | 0.16 g | 0.8% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 252 mg | 11% |
| Total carbohydrates C | 5.3 g | 2% |
| Dietary fiber I | 2.3 g | 8% |
| Total sugars M | 1.2 g | |
| Protein M | 2.9 g | 6% |
| Vitamin A ? | 146 µg | 16% |
| Vitamin C M | 17.8 mg | 20% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.6 mg | 11% |
| Vitamin K M | 419 µg | 349% |
| Thiamin (B1) M | 0.063 mg | 5% |
| Riboflavin (B2) M | 0.14 mg | 11% |
| Niacin (B3) M | 0.46 mg | 3% |
| Pantothenic acid (B5) M | 0.17 mg | 3% |
| Vitamin B6 M | 0.063 mg | 4% |
| Folate (B9) C | 65 µg | 16% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 0.4 mg | 0.1% |
| Calcium M | 150 mg | 12% |
| Iron M | 0.84 mg | 5% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 42 mg | 3% |
| Potassium M | 144 mg | 3% |
| Zinc M | 0.27 mg | 2% |
| Copper M | 0.067 mg | 7% |
| Manganese M | 0.54 mg | 24% |
| Selenium I | 1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 27%
- Carbohydrates 48%
- Fat 25%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.9 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.3 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat1.2 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.16 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium252 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6.7 gprotein density, useful for comparing foods with different calorie levels
- Water89.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.091 g |
|---|---|
| Polyunsaturated fat C | 0.59 g |
Sugars and starch (6)
| Sucrose M | 0.25 g |
|---|---|
| Glucose M | 0.54 g |
| Fructose M | 0.42 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.035 g |
|---|---|
| Threonine M | 0.13 g |
| Isoleucine M | 0.18 g |
| Leucine M | 0.21 g |
| Lysine M | 0.18 g |
| Methionine M | 0.029 g |
| Cystine M | 0.039 g |
| Phenylalanine M | 0.15 g |
| Tyrosine M | 0.1 g |
| Valine M | 0.16 g |
| Arginine M | 0.16 g |
| Histidine M | 0.17 g |
| Alanine M | 0.15 g |
| Aspartic acid M | 0.26 g |
| Glutamic acid M | 0.33 g |
| Glycine M | 0.14 g |
| Proline M | 0.17 g |
| Serine M | 0.12 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.26 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0.006 g |
| SFA 14:0 I | 0.006 g |
| SFA 16:0 I | 0.14 g |
| SFA 18:0 I | 0.006 g |
| MUFA 18:1 I | 0.091 g |
| PUFA 18:3 I | 0.33 g |
| PUFA 20:4 I | 0.003 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (14)
| Beta-carotene M | 1,731 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 4,983 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 10 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 26 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.12 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 89.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.73 g |
| Theobromine Z | 0 mg |
| Energy C | 183 kJ |
| Vitamin A, IU ? | 2,915 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 65 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Kale
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Kale, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Kale, frozen, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, cooked, boiled, drained, with salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, fresh, cooked, no added fat Cooked | 46 | 3.1 g | 4.7 g | 1.6 g |
| Kale, frozen, cooked, no added fat Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Kale, NS as to form, cooked Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, fresh, cooked, fat added Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, frozen, cooked, fat added Cooked | 66 | 2.9 g | 5.1 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greens, frozen, cooked, no added fat Cooked | 37 | 2.9 g | 5.8 g | 0.71 g |
| Lambsquarters, cooked, boiled, drained, with salt Cooked | 32 | 3.2 g | 5 g | 0.7 g |
| Lambsquarters, cooked, boiled, drained, without salt Cooked | 32 | 3.2 g | 5 g | 0.7 g |
| Broccoli, fresh, cooked, no added fat Cooked | 41 | 2.7 g | 6.5 g | 0.35 g |
| Mustard greens, cooked, boiled, drained, without salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, cooked, boiled, drained, with salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Brussels sprouts, cooked, boiled, drained, with salt Cooked | 36 | 2.6 g | 7.1 g | 0.5 g |
| Brussels sprouts, cooked, boiled, drained, without salt Cooked | 36 | 2.6 g | 7.1 g | 0.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked kale?
100 g of cooked kale has 44 kcal. 1 cup (118 g): about 52 kcal.
How much protein is in cooked kale?
Cooked kale contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 3.5 g in 1 cup (118 g). About 27% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked kale?
Cooked kale has 5.3 g of total carbohydrates per 100 g, including 2.3 g of fiber and 1.2 g of sugars.
How much fat is in cooked kale?
Cooked kale contains 1.2 g of fat per 100 g, of which 0.16 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does cooked kale contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (349% DV), manganese (24% DV), Vitamin C (20% DV), Folate (B9) (16% DV) and Vitamin A (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked kale?
100 g contains 252 mg of sodium, 11% of the 2,300 mg Daily Value.
Does kale have the same nutrition cooked and raw?
No. Per 100 g, kale, cooked, boiled, drained, with salt has 44 kcal, while kale, raw has 35 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169355. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.