Calories in Kale, congelés, non préparé
Generic food Frozen Légumes
Kale, congelés, non préparé contains 28 kcal per 100 g. A typical serving of 1 emballage, 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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 278 % of the Daily Value for Vitamine K, 44 % of the Daily Value for Vitamine C and 23 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 206 µg | 23 % |
| Vitamine C ? | 39,3 mg | 44 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E I | 0,57 mg | 4 % |
| Vitamine K I | 334 µg | 278 % |
| Thiamine (B1) ? | 0,056 mg | 5 % |
| Riboflavine (B2) ? | 0,11 mg | 9 % |
| Niacine (B3) ? | 0,7 mg | 4 % |
| Acide pantothénique (B5) ? | 0,052 mg | 1 % |
| Vitamine B6 ? | 0,09 mg | 5 % |
| Folate (B9) C | 17 µg | 4 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline I | 0,4 mg | 0,1 % |
| Calcium ? | 136 mg | 10 % |
| Fer ? | 0,93 mg | 5 % |
| Magnésium ? | 18 mg | 4 % |
| Phosphore ? | 29 mg | 2 % |
| Potassium ? | 333 mg | 7 % |
| Zinc ? | 0,18 mg | 2 % |
| Cuivre ? | 0,046 mg | 5 % |
| Manganèse ? | 0,44 mg | 19 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber2 gbelow the median for légumes et produits végétaux (median 2,2 g)
- Sugars0,85 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,46 gabove the median for légumes et produits végétaux (median 0,3 g)
- Saturated fat0,059 gabove the median for légumes et produits végétaux (median 0,052 g)
- Sodium15 mgbelow the median for légumes et produits végétaux (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)
| Graisses monoinsaturées ? | 0,034 g |
|---|---|
| Graisses polyinsaturées ? | 0,22 g |
Amino acids (18)
| Tryptophane ? | 0,032 g |
|---|---|
| Thréonine ? | 0,12 g |
| Isoléucine ? | 0,16 g |
| Leucine ? | 0,19 g |
| Lysine ? | 0,16 g |
| Méthionine ? | 0,026 g |
| Cystine ? | 0,035 g |
| Phénylalanine ? | 0,14 g |
| Tyrosine ? | 0,094 g |
| Valine ? | 0,15 g |
| Arginine ? | 0,15 g |
| Histidine ? | 0,056 g |
| Alanine ? | 0,13 g |
| Acide aspartique ? | 0,24 g |
| Acide glutamique ? | 0,3 g |
| Glycine ? | 0,13 g |
| Proline ? | 0,16 g |
| Sérine ? | 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 |
| Acide linoléique (oméga-6, 18:2) ? | 0,09 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| CFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0,002 g |
| SFA 14:0 ? | 0,002 g |
| CFA 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)
| Bêta-carotène I | 2 460 µg |
|---|---|
| Lycopène I | 0 µg |
| Lutéine + zéaxanthine I | 5 360 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha I | 0 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta I | 23 µg |
Other components (11)
| Eau ? | 91,1 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres ? | 0,88 g |
| Théobromine Z | 0 mg |
| Énergie C | 116 kJ |
| Vitamine A, UI C | 4 120 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture ? | 17 µg |
| 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, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 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 |
|---|---|---|---|---|
| Asperges, congelés, non préparé Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Verts navets, congelés, non préparé Frozen | 22 | 2,5 g | 3,7 g | 0,31 g |
| Verts navets et navets, congelés, non préparé Frozen | 21 | 2,5 g | 3,4 g | 0,19 g |
| Choux-fleur, congelés, non préparé Frozen | 24 | 2 g | 4,7 g | 0,27 g |
| Brocoli, congelés, hachés, non préparé Frozen | 26 | 2,8 g | 4,8 g | 0,29 g |
| Épinards, congelés, hachés ou en feuilles, non préparé Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Brocoli, congelés, lances, non préparé Frozen | 29 | 3,1 g | 5,4 g | 0,34 g |
| Poivrons, doux, vert, congelés, hachés, non préparé 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 emballage, 10 oz (284 g): about 80 kcal. 0,33 tasse (67 g): about 19 kcal. 0 emballage, 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 emballage, 10 oz (284 g). About 31 % 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 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 Vitamine K (278 % DV), Vitamine C (44 % DV), Vitamine A (23 % DV), manganèse (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, congelés, non préparé has 28 kcal, while kale, brut 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 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 169239. 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.