Kale, cooked, boiled, drained, without salt
FDC ID: 169238
At a glance
Kale, cooked, boiled, drained, without salt is a low-calorie food in the Vegetables and Vegetable Products category, providing 36 kcal per 100g. Each 100g supplies 2.9g of protein, 1.2g of fat, 5.3g of carbohydrates. It is an especially good source of vitamin c (465% of the Daily Value), manganese (24% of the Daily Value), folate (16% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
36
kcal
Protein
2.9
g
Total Fat
1.2
g
Total Carbohydrate
5.3
g
Dietary Fiber
4
g
Nutrition profile of Kale, cooked, boiled, drained, without salt
Kale, cooked, boiled, drained, without salt provides about 36 kcal per 100g, a low energy density.
Key nutrients and what they do
- Vitamin C 465%aids collagen formation and iron absorption and is a strong antioxidant
- Manganese 24%supports bone formation and enzymes in carbohydrate/fat metabolism
- Folate 16%supports cell division, DNA synthesis and red blood cell formation
- Vitamin A 16%maintains vision, skin and mucous membranes and acts as an antioxidant
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 36 kcal | 10 kcal |
| Protein | 2.9 g | 0.8 g |
| Fat | 1.2 g | 0.3 g |
| Carbs | 5.3 g | 1.5 g |
| Fiber | 4 g | 1.1 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 36 kcal | 1.8% | |
| Water | 89.82 g | — | |
| Protein | 2.94 g | 5.9% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.21 g | 1.6% | |
| Total Carbohydrate | 5.30 g | 1.9% | |
| Dietary Fiber | 4 g | 14.3% | |
| Sodium | 16 mg | 0.7% | |
| Potassium | 144 mg | 3.1% | |
| Calcium | 150 mg | 11.5% | |
| Magnesium | 25 mg | 6.0% | |
| Phosphorus | 42 mg | 3.4% | |
| Iron | 0.84 mg | 4.7% | |
| Zinc | 0.27 mg | 2.5% | |
| Copper | 0.07 mg | 7.4% | |
| Manganese | 0.54 mg | 23.6% | |
| Selenium | 0.90 μg | 1.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 146 μgRAE | 16.2% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1.61 mg | 10.7% | |
| Vitamin K | 0 μg | 0.0% | |
| Thiamin | 0.06 mg | 5.3% | |
| Riboflavin | 0.14 mg | 10.8% | |
| Niacin | 0.46 mg | 2.9% | |
| Vitamin B6 | 0.06 mg | 3.7% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 65 μg | 16.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 418.50 mg | 465.0% |
Frequently Asked Questions
How many calories does 100g of Kale, cooked, boiled, drained, without salt have?
Kale, cooked, boiled, drained, without salt has 36 kcal (calories) per 100g.
How much protein, fat, and carbs are in Kale, cooked, boiled, drained, without salt?
Per 100g, Kale, cooked, boiled, drained, without salt provides 2.9g protein, 1.2g fat, 5.3g carbohydrates.
What nutrients is Kale, cooked, boiled, drained, without salt high in?
Per 100g, Kale, cooked, boiled, drained, without salt is a notable source of Vitamin C (about 465% of the Daily Value), Manganese (about 24% of the Daily Value), Folate (about 16% of the Daily Value).
Is Kale, cooked, boiled, drained, without salt low in calories?
Yes — Kale, cooked, boiled, drained, without salt has 36 kcal per 100g, while still providing Vitamin C (about 465% of the Daily Value).
What is the source of this nutrition data for Kale, cooked, boiled, drained, without salt?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)