Kalefrozen, unprepared
Add to my plan lets the planner choose how much. Add exactly keeps the serving you pick below, and plans the rest of the day around it.
Nutrition Facts
Serving size0.33 cup (67 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.31 g0%
Saturated Fat 0.04 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 10 mg0%
Total Carbohydrate 3.3 g1%
Dietary Fiber 1.3 g5%
Total Sugars 0.57 g
Protein 1.8 g
Vitamin D 0 mcg0%
Calcium 91 mg7%
Iron 0.62 mg3%
Potassium 223 mg5%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 0.33 cup (67 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 19 kcal | 28 kcal | ||
| Protein | 1.8 g | 4% | 2.7 g | |
| Carbohydrate | 3.3 g | 1% | 4.9 g | |
| Fiber | 1.3 g | 5% | 2 g | |
| Total sugars | 0.57 g | 0.85 g | ||
| Total fat | 0.31 g | 0% | 0.46 g | |
| Saturated fat | 0.04 g | 0% | 0.06 g | |
| Monounsaturated fat | 0.02 g | 0.03 g | ||
| Polyunsaturated fat | 0.15 g | 0.22 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 138 mcg | 15% | 206 mcg | |
| Vitamin C | 26 mg | 29% | 39 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 0.38 mg | 3% | 0.57 mg | |
| Vitamin K | 224 mcg | 186% | 334 mcg | |
| Thiamin (B1) | 0.04 mg | 3% | 0.06 mg | |
| Riboflavin (B2) | 0.08 mg | 6% | 0.11 mg | |
| Niacin (B3) | 0.47 mg | 3% | 0.7 mg | |
| Vitamin B6 | 0.06 mg | 4% | 0.09 mg | |
| Folate (DFE) | 11 mcg | 3% | 17 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.03 mg | 1% | 0.05 mg | |
| Choline | 0.27 mg | 0% | 0.4 mg | |
| Minerals | ||||
| Calcium | 91 mg | 7% | 136 mg | |
| Iron | 0.62 mg | 3% | 0.93 mg | |
| Magnesium | 12 mg | 3% | 18 mg | |
| Phosphorus | 19 mg | 2% | 29 mg | |
| Potassium | 223 mg | 5% | 333 mg | |
| Sodium | 10 mg | 0% | 15 mg | |
| Zinc | 0.12 mg | 1% | 0.18 mg | |
| Copper | 0.03 mg | 3% | 0.05 mg | |
| Manganese | 0.3 mg | 13% | 0.44 mg | |
| Selenium | 0.6 mcg | 1% | 0.9 mcg | |
| Other | ||||
| Omega-3 ALA | 0.08 g | 5% | 0.12 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 61 g | 91 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
Loading test results…
Other forms of kale
- Kalefrozen, cooked, boiled, drained, without salt42 kcal per 1 cup, cookedRich in Vitamin K
- Kalecooked, boiled, drained, without salt42 kcal per 1 cupRich in Vitamin K
- Kaleraw7 kcal per 1 cup, bite-size piecesRich in Vitamin K
- Kalefrozen, cooked, boiled, drained, with salt42 kcal per 1 cupRich in Vitamin K
- Kalecooked, boiled, drained, with salt52 kcal per 1 cupRich in Vitamin K
Nutritionally similar foods
- Turnip greens and turnipsfrozen, cooked, boiled, drained, without salt57 kcal per 1 cupRich in Vitamin K
- Turnip greensfrozen, cooked, boiled, drained, without salt48 kcal per 1 cupRich in Vitamin K
- Collardsfrozen, chopped, cooked, boiled, drained, without salt61 kcal per 1 cup, choppedRich in Vitamin K
- Lambsquarterscooked, boiled, drained, without salt58 kcal per 1 cup, choppedRich in Vitamin K
- Watercressraw3 kcal per 10 sprigsRich in Vitamin K
- Mustard greensfrozen, cooked, boiled, drained, without salt29 kcal per 1 cup, choppedRich in Vitamin K
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.