Calories in Kale, frozen, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
This record duplicates Kale, frozen, cooked, boiled, drained, without salt from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Kale, frozen, cooked, boiled, drained, without salt contains 36 kcal per 100 g. A typical serving of 1 cup, cooked (118 g) provides about 42 kcal.
Roughly 48% of its calories come from carbohydrates, with 27% from protein and 25% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 348% of the Daily Value for Vitamin K, 24% of the Daily Value for manganese and 20% of the Daily Value for Vitamin C.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 36 kcal | |
| Total fat M | 1.2 g | 2% |
| Saturated fat | not reported | |
| Sodium M | 16 mg | 0.7% |
| Total carbohydrates C | 5.3 g | 2% |
| Dietary fiber | not reported | |
| Total sugars M | 1.1 g | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 146 µg | 16% |
| Vitamin C M | 17.8 mg | 20% |
| Vitamin E M | 1.6 mg | 11% |
| Vitamin K M | 418 µg | 348% |
| 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) M | 65 µg | 16% |
| 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% |
% 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)
- Sugars1.1 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat1.2 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium16 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.2 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
Sugars and starch (6)
| Sucrose M | 0.16 g |
|---|---|
| Glucose M | 0.54 g |
| Fructose M | 0.42 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Carotenoids (12)
| Beta-carotene M | 1,730 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 4,980 µg |
| Carotene, alpha M | 10 µg |
| 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 (6)
| Water M | 89.8 g |
|---|---|
| Nitrogen M | 0.47 g |
| Ash M | 0.73 g |
| Energy C | 151 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 326196. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.