Calories in Kale, frozen, unprepared
Generic food Frozen Vegetables
Kale, frozen, unprepared contains 28 kcal per 100 g. A typical serving of 1 package, 10 oz (284 g) provides about 80 kcal.
Roughly 57% of its calories come from carbohydrates, with 31% from protein and 12% from fat (estimated with general energy factors).
That is less 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 278% of the Daily Value for Vitamin K, 44% of the Daily Value for Vitamin C and 23% of the Daily Value for Vitamin A.
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 28 kcal | |
| Total fat ? | 0.46 g | 0.6% |
| Saturated fat ? | 0.059 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 15 mg | 0.7% |
| Total carbohydrates C | 4.9 g | 2% |
| Dietary fiber ? | 2 g | 7% |
| Total sugars I | 0.85 g | |
| Protein ? | 2.7 g | 5% |
| Vitamin A C | 206 µg | 23% |
| Vitamin C ? | 39.3 mg | 44% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.57 mg | 4% |
| Vitamin K I | 334 µg | 278% |
| Thiamin (B1) ? | 0.056 mg | 5% |
| Riboflavin (B2) ? | 0.11 mg | 9% |
| Niacin (B3) ? | 0.7 mg | 4% |
| Pantothenic acid (B5) ? | 0.052 mg | 1% |
| Vitamin B6 ? | 0.09 mg | 5% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 0.4 mg | 0.1% |
| Calcium ? | 136 mg | 10% |
| Iron ? | 0.93 mg | 5% |
| Magnesium ? | 18 mg | 4% |
| Phosphorus ? | 29 mg | 2% |
| Potassium ? | 333 mg | 7% |
| Zinc ? | 0.18 mg | 2% |
| Copper ? | 0.046 mg | 5% |
| Manganese ? | 0.44 mg | 19% |
| Selenium C | 0.9 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 31%
- Carbohydrates 57%
- Fat 12%
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
- Protein2.7 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.85 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.46 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.059 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium15 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.5 gprotein density, useful for comparing foods with different calorie levels
- Water91.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.034 g |
|---|---|
| Polyunsaturated fat ? | 0.22 g |
Amino acids (18)
| Tryptophan ? | 0.032 g |
|---|---|
| Threonine ? | 0.12 g |
| Isoleucine ? | 0.16 g |
| Leucine ? | 0.19 g |
| Lysine ? | 0.16 g |
| Methionine ? | 0.026 g |
| Cystine ? | 0.035 g |
| Phenylalanine ? | 0.14 g |
| Tyrosine ? | 0.094 g |
| Valine ? | 0.15 g |
| Arginine ? | 0.15 g |
| Histidine ? | 0.056 g |
| Alanine ? | 0.13 g |
| Aspartic acid ? | 0.24 g |
| Glutamic acid ? | 0.3 g |
| Glycine ? | 0.13 g |
| Proline ? | 0.16 g |
| Serine ? | 0.11 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) ? | 0.09 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.002 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.049 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.032 g |
| PUFA 18:3 ? | 0.12 g |
| PUFA 20:4 ? | 0.001 g |
| MUFA 16:1 ? | 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 (7)
| Beta-carotene I | 2,460 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 5,360 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 23 µg |
Other components (11)
| Water ? | 91.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.88 g |
| Theobromine Z | 0 mg |
| Energy C | 116 kJ |
| Vitamin A, IU C | 4,120 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 17 µg |
| 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, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, cooked, boiled, drained, with salt Cooked | 44 | 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 |
|---|---|---|---|---|
| Asparagus, frozen, unprepared Frozen | 24 | 3.2 g | 4.1 g | 0.23 g |
| Turnip greens, frozen, unprepared Frozen | 22 | 2.5 g | 3.7 g | 0.31 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
| Cauliflower, frozen, unprepared Frozen | 24 | 2 g | 4.7 g | 0.27 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Peppers, sweet, green, frozen, chopped, unprepared Frozen | 20 | 1.1 g | 4.5 g | 0.21 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen kale?
100 g of frozen kale has 28 kcal. 1 package, 10 oz (284 g): about 80 kcal. 0.33 cup (67 g): about 19 kcal. 0 package, 10 oz (94 g): about 26 kcal.
How much protein is in frozen kale?
Frozen kale contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value), or 7.6 g in 1 package, 10 oz (284 g). About 31% 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 frozen kale?
Frozen kale has 4.9 g of total carbohydrates per 100 g, including 2 g of fiber and 0.85 g of sugars.
How much fat is in frozen kale?
Frozen kale contains 0.46 g of fat per 100 g, of which 0.059 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does frozen kale contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (278% DV), Vitamin C (44% DV), Vitamin A (23% DV), manganese (19% DV) and calcium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen kale?
100 g contains 15 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does kale have the same nutrition frozen and raw?
No. Per 100 g, kale, frozen, unprepared has 28 kcal, while kale, raw has 35 kcal. Processing 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 169239. 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.