Calories in Kale, cuits, bouillie, égouttés, sans sel
Generic food Cooked Légumes
Kale, cuits, bouillie, égouttés, sans sel contains 36 kcal per 100 g. A typical serving of 1 tasse (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 légumes et produits végétaux on FoodFactly (35 kcal per 100 g).
100 g provides 349 % of the Daily Value for Vitamine K, 24 % of the Daily Value for manganèse and 20 % of the Daily Value for Vitamine 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 | 36 kcal | |
| Total fat M | 1,2 g | 2 % |
| Saturated fat C | 0,18 g | 0,9 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 16 mg | 0,7 % |
| Total carbohydrates C | 5,3 g | 2 % |
| Dietary fiber I | 4 g | 14 % |
| Total sugars M | 1,2 g | |
| Protein M | 2,9 g | 6 % |
| Vitamine A ? | 146 µg | 16 % |
| Vitamine C M | 17,8 mg | 20 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E M | 1,6 mg | 11 % |
| Vitamine K M | 419 µg | 349 % |
| Thiamine (B1) M | 0,063 mg | 5 % |
| Riboflavine (B2) M | 0,14 mg | 11 % |
| Niacine (B3) M | 0,46 mg | 3 % |
| Acide pantothénique (B5) M | 0,17 mg | 3 % |
| Vitamine B6 M | 0,063 mg | 4 % |
| Folate (B9) C | 65 µg | 16 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline ? | 0,4 mg | 0,1 % |
| Calcium M | 150 mg | 12 % |
| Fer M | 0,84 mg | 5 % |
| Magnésium M | 25 mg | 6 % |
| Phosphore M | 42 mg | 3 % |
| Potassium M | 144 mg | 3 % |
| Zinc M | 0,27 mg | 2 % |
| Cuivre M | 0,067 mg | 7 % |
| Manganèse M | 0,54 mg | 24 % |
| Sélénium I | 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 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 légumes et produits végétaux (median 2 g)
- Fiber4 gin the top quarter of légumes et produits végétaux (median 2,2 g)
- Sugars1,2 gbelow the median for légumes et produits végétaux (median 2,3 g)
- Fat1,2 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,18 gin the top quarter of légumes et produits végétaux (median 0,052 g)
- Sodium16 mgbelow the median for légumes et produits végétaux (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
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,1 g |
|---|---|
| Graisses polyinsaturées C | 0,66 g |
Sugars and starch (6)
| Sucre 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)
| Tryptophane M | 0,035 g |
|---|---|
| Thréonine M | 0,13 g |
| Isoléucine M | 0,18 g |
| Leucine M | 0,21 g |
| Lysine M | 0,18 g |
| Méthionine M | 0,029 g |
| Cystine M | 0,039 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,26 g |
| Acide glutamique M | 0,33 g |
| Glycine M | 0,14 g |
| Proline M | 0,17 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) I | 0,29 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| CFA 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 |
| CFA 16:0 I | 0,16 g |
| SFA 18:0 I | 0,006 g |
| MUFA 18:1 I | 0,1 g |
| PUFA 18:3 I | 0,37 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)
| Bêta-carotène M | 1 731 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 4 983 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 10 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 26 µg |
| Tocophérol, bêta M | 0 mg |
| Tocophérol, gamma M | 0,12 mg |
| Tocophérol, delta M | 0 mg |
| Tocotriénol, alpha M | 0 mg |
| Tocotriénol, bêta M | 0 mg |
| Tocotriénol, gamma M | 0 mg |
| Tocotriénol, delta M | 0 mg |
Other components (14)
| Eau M | 89,8 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 0,73 g |
| Théobromine Z | 0 mg |
| Énergie C | 151 kJ |
| Vitamine A, UI ? | 2 915 IU |
| Vitamine K (Ménaquinone-4) M | 0 µg |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 65 µg |
| Bétaïne M | 0,3 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée 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, brut Raw | 35 | 2,9 g | 4,4 g | 1,5 g |
| Kale, congelés, non préparé Frozen | 28 | 2,7 g | 4,9 g | 0,46 g |
| Kale, congelés, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, cuits, bouillie, égouttés, avec sel Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelés, cuits, bouillie, égouttés, avec sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, frais, cuits, pas de gras ajouté Cooked | 46 | 3,1 g | 4,7 g | 1,6 g |
| Kale, congelés, cuits, pas de gras ajouté Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, NS quant à la forme, cuits Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, frais, cuits, graisse ajoutée Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, congelés, cuits, graisse ajoutée 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 |
|---|---|---|---|---|
| Verts, frais, cuits, pas de gras ajouté Cooked | 37 | 3 g | 5,2 g | 0,97 g |
| Cols, cuits, bouillie, égouttés, sans sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Cols, frais, cuits, pas de gras ajouté Cooked | 34 | 3,2 g | 5,8 g | 0,65 g |
| Verts moutardes, frais, cuits, pas de gras ajouté Cooked | 29 | 3,1 g | 5 g | 0,45 g |
| Cols, cuits, bouillie, égouttés, avec sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Épinards, congelés, cuits, pas de gras ajouté Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, avec sel 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 36 kcal. 1 tasse (118 g): about 42 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 tasse (118 g). About 27 % of its calories come from protein. Compared with other légumes et produits végétaux, 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 4 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 0,18 g is saturated (0,9 % 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 Vitamine K (349 % DV), manganèse (24 % DV), Vitamine C (20 % DV), Folate (B9) (16 % DV) and Vitamine A (16 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked kale?
100 g contains 16 mg of sodium, 0,7 % of the 2,300 mg Daily Value.
Does kale have the same nutrition cooked and raw?
No. Per 100 g, kale, cuits, bouillie, égouttés, sans sel has 36 kcal, while kale, brut 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 1 avril 2019. FoodFactly last checked it on 6 novembre 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 169238. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.