Calories in Kale, congelés, cuits, bouillie, égouttés, sans sel
Generic food Cooked Légumes
This record duplicates Kale, congelés, cuits, bouillie, égouttés, sans sel from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Kale, congelés, cuits, bouillie, égouttés, sans sel contains 36 kcal per 100 g. A typical serving of 1 tasse, cuite (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 348 % of the Daily Value for Vitamine K, 24 % of the Daily Value for manganèse and 20 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 146 µg | 16 % |
| Vitamine C M | 17,8 mg | 20 % |
| Vitamine E M | 1,6 mg | 11 % |
| Vitamine K M | 418 µg | 348 % |
| 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) M | 65 µg | 16 % |
| 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 % |
% 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)
- Sugars1,1 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat1,2 gin the top quarter of légumes et produits végétaux (median 0,3 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
Sugars and starch (6)
| Sucre 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)
| Bêta-carotène M | 1 730 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 4 980 µg |
| Carotène, alpha M | 10 µg |
| 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 (6)
| Eau M | 89,8 g |
|---|---|
| Nitrogène M | 0,47 g |
| Cendres M | 0,73 g |
| Énergie C | 151 kJ |
| Vitamine K (Ménaquinone-4) M | 0 µg |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
Frequently asked questions
How many calories are in cooked kale?
100 g of cooked kale has 36 kcal. 1 tasse, cuite (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, cuite (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 1,1 g of sugars.
How much fat is in cooked kale?
Cooked kale contains 1,2 g of fat per 100 g.
What vitamins and minerals does cooked kale contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (348 % 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.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, 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: Foundation Foods, record 326196. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.