Calories in Kale, congelés, cuits, graisse ajoutée
Generic food Cooked Légumes
Kale, congelés, cuits, graisse ajoutée contains 66 kcal per 100 g. A typical serving of 1 tasse (175 g) provides about 116 kcal.
Roughly 51 % of its calories come from fat, with 31 % from carbohydrates and 17 % from protein (estimated with general energy factors).
That is more energy than the typical item in autres légumes verts foncés on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 339 % of the Daily Value for Vitamine K, 19 % of the Daily Value for Vitamine C and 17 % of the Daily Value for Vitamine 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 | 66 kcal | |
| Total fat C | 3,7 g | 5 % |
| Saturated fat C | 0,82 g | 4 % |
| Cholesterol C | 2 mg | 0,7 % |
| Sodium C | 136 mg | 6 % |
| Total carbohydrates C | 5,1 g | 2 % |
| Dietary fiber C | 2,2 g | 8 % |
| Total sugars C | 1,1 g | |
| Protein C | 2,9 g | 6 % |
| Vitamine A C | 153 µg | 17 % |
| Vitamine C C | 17,2 mg | 19 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 1,9 mg | 13 % |
| Vitamine K C | 407 µg | 339 % |
| Thiamine (B1) C | 0,061 mg | 5 % |
| Riboflavine (B2) C | 0,14 mg | 10 % |
| Niacine (B3) C | 0,44 mg | 3 % |
| Vitamine B6 C | 0,077 mg | 5 % |
| Folate (B9) C | 63 µg | 16 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 0,7 mg | 0,1 % |
| Calcium C | 146 mg | 11 % |
| Fer C | 0,82 mg | 5 % |
| Magnésium C | 24 mg | 6 % |
| Phosphore C | 41 mg | 3 % |
| Potassium C | 140 mg | 3 % |
| Zinc C | 0,26 mg | 2 % |
| Cuivre C | 0,065 mg | 7 % |
| Sélénium 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 17 %
- Carbohydrates 31 %
- Fat 51 %
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 gbelow the median for autres légumes verts foncés (median 2,9 g)
- Fiber2,2 gin the lowest quarter of autres légumes verts foncés (median 3,3 g)
- Sugars1,1 gabove the median for autres légumes verts foncés (median 0,74 g)
- Fat3,7 gin the top quarter of autres légumes verts foncés (median 2,9 g)
- Saturated fat0,82 gin the top quarter of autres légumes verts foncés (median 0,73 g)
- Sodium136 mgin the lowest quarter of autres légumes verts foncés (median 149 mg)
- Protein per 100 kcal4,3 gprotein density, useful for comparing foods with different calorie levels
- Water87,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,99 g |
|---|---|
| Graisses polyinsaturées C | 1,3 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 |
| Acide linoléique (oméga-6, 18:2) C | 0,9 g |
| SFA 4:0 C | 0,018 g |
| SFA 6:0 C | 0,013 g |
| CFA 8:0 C | 0,007 g |
| SFA 10:0 C | 0,017 g |
| SFA 12:0 C | 0,026 g |
| SFA 14:0 C | 0,07 g |
| CFA 16:0 C | 0,5 g |
| SFA 18:0 C | 0,14 g |
| MUFA 18:1 C | 0,96 g |
| PUFA 18:3 C | 0,41 g |
| PUFA 20:4 C | 0,004 g |
| MUFA 16:1 C | 0,014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Bêta-carotène C | 1 680 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 4 820 µg |
| Rétinol C | 11 µg |
| Carotène, alpha C | 10 µg |
| Cryptoxanthine, bêta C | 25 µg |
Other components (8)
| Eau C | 87,3 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 63 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée 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, brut Raw | 35 | 2,9 g | 4,4 g | 1,5 g |
| Kale, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brocoli, frais, cuit à l'huile Cooked | 67 | 2,6 g | 6,3 g | 3,4 g |
| Verts, congelés, cuits, graisse ajoutée Cooked | 59 | 2,8 g | 5,6 g | 3,2 g |
| Quartier d'agneau, cuits Cooked | 54 | 3,1 g | 4,9 g | 3,2 g |
| Brocoli, NS quant à la forme, cuits Cooked | 63 | 2,6 g | 6,3 g | 3 g |
| Brocoli, frais, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 63 | 2,6 g | 6,3 g | 3 g |
| Brocoli, cuits, du restaurant Cooked | 77 | 2,6 g | 6,2 g | 4,7 g |
| Brocoli, frais, cuit avec du beurre ou de la margarine Cooked | 60 | 2,6 g | 6,3 g | 2,6 g |
| Cols, congelés, cuit à l'huile Cooked | 61 | 2,9 g | 6,9 g | 3,3 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 66 kcal. 1 tasse (175 g): about 116 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 5 g in 1 tasse (175 g). About 17 % of its calories come from protein. Compared with other autres légumes verts foncés, that is below the median (median 2,9 g).
How many carbs are in cooked kale?
Cooked kale has 5,1 g of total carbohydrates per 100 g, including 2,2 g of fiber and 1,1 g of sugars.
How much fat is in cooked kale?
Cooked kale contains 3,7 g of fat per 100 g, of which 0,82 g is saturated (4 % 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 (339 % DV), Vitamine C (19 % DV), Vitamine A (17 % DV), Folate (B9) (16 % DV) and Vitamine E (13 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked kale?
100 g contains 136 mg of sodium, 6 % of the 2,300 mg Daily Value.
Does kale have the same nutrition cooked and raw?
No. Per 100 g, kale, congelés, cuits, graisse ajoutée has 66 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: FNDDS (Survey), record dated 31 octobre 2024. 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: FNDDS (Survey), record 2709604. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. 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.