Calories in Kale, fresco fresco, cocinado, no grasa añadida
Generic food Cooked Verduras
Kale, fresco fresco, cocinado, no grasa añadida contains 46 kcal per 100 g. A typical serving of 1 taza (130 g) provides about 60 kcal.
Roughly 41% of its calories come from carbohydrates, with 31% from fat and 27% from protein (estimated with general energy factors).
That is close to the median for otras verduras verdes oscuras on FoodFactly (50 kcal per 100 g).
100 g provides 348% of the Daily Value for Vitamina K, 78% of the Daily Value for Vitamina C and 27% of the Daily Value for Vitamina A.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 46 kcal | |
| Total fat C | 1,6 g | 2% |
| Saturated fat C | 0,19 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 181 mg | 8% |
| Total carbohydrates C | 4,7 g | 2% |
| Dietary fiber C | 4,4 g | 16% |
| Total sugars C | 0,86 g | |
| Protein C | 3,1 g | 6% |
| Vitamina A C | 245 µg | 27% |
| Vitamina C C | 70,1 mg | 78% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 0,71 mg | 5% |
| Vitamina K C | 418 µg | 348% |
| Thiamin (B1) C | 0,11 mg | 9% |
| Riboflavin (B2) C | 0,35 mg | 27% |
| Niacin (B3) C | 1,2 mg | 8% |
| Vitamina B6 C | 0,15 mg | 9% |
| Folate (B9) C | 50 µg | 13% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 0,5 mg | 0,1% |
| Calcio C | 272 mg | 21% |
| Iron C | 1,7 mg | 10% |
| Magnesio C | 35 mg | 8% |
| Fósforo C | 59 mg | 5% |
| Potasio C | 373 mg | 8% |
| Zinc C | 0,42 mg | 4% |
| Copper C | 0,057 mg | 6% |
| Selenio C | 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 41%
- Fat 31%
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
- Protein3,1 gin the top quarter of otras verduras verdes oscuras (median 2,9 g)
- Fiber4,4 gin the top quarter of otras verduras verdes oscuras (median 3,3 g)
- Sugars0,86 gabove the median for otras verduras verdes oscuras (median 0,74 g)
- Fat1,6 gbelow the median for otras verduras verdes oscuras (median 2,9 g)
- Saturated fat0,19 gbelow the median for otras verduras verdes oscuras (median 0,73 g)
- Sodium181 mgin the top quarter of otras verduras verdes oscuras (median 149 mg)
- Protein per 100 kcal6,8 gprotein density, useful for comparing foods with different calorie levels
- Water88,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 0,11 g |
|---|---|
| Grasa poliinsaturada C | 0,72 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Ácido linoléico (omega-6, 18:2) C | 0,31 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0,006 g |
| SFA 14:0 C | 0,006 g |
| SFA 16:0 C | 0,17 g |
| SFA 18:0 C | 0,006 g |
| MUFA 18:1 C | 0,11 g |
| PUFA 18:3 C | 0,41 g |
| PUFA 20:4 C | 0,003 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 2.920 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 6.380 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 27 µg |
Other components (8)
| Agua C | 88,5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 50 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 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, crudo Raw | 35 | 2,9 g | 4,4 g | 1,5 g |
| Kale, cocinado, hervido, drenaje, sin sal Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelado, sin preparación Frozen | 28 | 2,7 g | 4,9 g | 0,46 g |
| Kale, congelado, cocinado, hervido, drenaje, sin sal Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, cocinado, hervido, drenaje, con sal Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelado, cocinado, hervido, drenaje, con sal Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelado, cocinado, no grasa añadida Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, NS as to form, cocinado Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, fresco fresco, cocinado, grasa añadida Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, congelado, cocinado, grasa añadida 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 |
|---|---|---|---|---|
| Verdes, fresco fresco, cocinado, no grasa añadida Cooked | 37 | 3 g | 5,2 g | 0,97 g |
| Collards, fresco fresco, cocinado, no grasa añadida Cooked | 34 | 3,2 g | 5,8 g | 0,65 g |
| Collards, cocinado, hervido, drenaje, sin sal Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Collards, fresco fresco, cocinado con mantequilla o margarina Cooked | 54 | 3,2 g | 5,7 g | 3 g |
| Collards, cocinado, hervido, drenaje, con sal Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Verdes de remolacha, cocinado Cooked | 48 | 2,3 g | 4,5 g | 2,9 g |
| Espinacas, congelado, cocinado, no grasa añadida Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Espinacas, congelado, picado o hoja, cocinado, hervido, drenaje, sin sal Cooked | 34 | 4 g | 4,8 g | 0,87 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 46 kcal. 1 taza (130 g): about 60 kcal.
How much protein is in cooked kale?
Cooked kale contains 3,1 g of protein per 100 g (6% of the 50 g Daily Value), or 4,1 g in 1 taza (130 g). About 27% of its calories come from protein. Compared with other otras verduras verdes oscuras, that is among the highest quarter (median 2,9 g).
How many carbs are in cooked kale?
Cooked kale has 4,7 g of total carbohydrates per 100 g, including 4,4 g of fiber and 0,86 g of sugars.
How much fat is in cooked kale?
Cooked kale contains 1,6 g of fat per 100 g, of which 0,19 g is saturated (1% 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 Vitamina K (348% DV), Vitamina C (78% DV), Vitamina A (27% DV), Riboflavin (B2) (27% DV) and calcio (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked kale?
100 g contains 181 mg of sodium, 8% of the 2,300 mg Daily Value.
Does kale have the same nutrition cooked and raw?
No. Per 100 g, kale, fresco fresco, cocinado, no grasa añadida has 46 kcal, while kale, crudo 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: FNDDS (Survey), record dated 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709600. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.