Kalefrozen, cooked, boiled, drained, without salt
USDA has newer measurements for this food. See Kale, frozen, cooked, boiled, drained, without salt in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (118 g)
Amount per serving
Calories
% Daily Value*
Total Fat 1.4 g2%
Saturated Fat 0.19 g1%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 19 mg1%
Total Carbohydrate 6.3 g2%
Dietary Fiber 2.7 g10%
Total Sugars 1.4 g
Protein 3.5 g
Vitamin D 0 mcg0%
Calcium 177 mg14%
Iron 0.99 mg6%
Potassium 170 mg4%
* 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 1 cup (118 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 42 kcal | 36 kcal | ||
| Protein | 3.5 g | 7% | 2.9 g | |
| Carbohydrate | 6.3 g | 2% | 5.3 g | |
| Fiber | 2.7 g | 10% | 2.3 g | |
| Total sugars | 1.4 g | 1.2 g | ||
| Total fat | 1.4 g | 2% | 1.2 g | |
| Saturated fat | 0.19 g | 1% | 0.16 g | |
| Monounsaturated fat | 0.11 g | 0.09 g | ||
| Polyunsaturated fat | 0.7 g | 0.6 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 172 mcg | 19% | 146 mcg | |
| Vitamin C | 21 mg | 23% | 18 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 1.9 mg | 13% | 1.6 mg | |
| Vitamin K | 494 mcg | 412% | 419 mcg | |
| Thiamin (B1) | 0.07 mg | 6% | 0.06 mg | |
| Riboflavin (B2) | 0.17 mg | 13% | 0.14 mg | |
| Niacin (B3) | 0.54 mg | 3% | 0.46 mg | |
| Vitamin B6 | 0.07 mg | 4% | 0.06 mg | |
| Folate (DFE) | 77 mcg | 19% | 65 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.2 mg | 4% | 0.17 mg | |
| Choline | 0.59 mg | 0% | 0.5 mg | |
| Minerals | ||||
| Calcium | 177 mg | 14% | 150 mg | |
| Iron | 0.99 mg | 6% | 0.84 mg | |
| Magnesium | 30 mg | 7% | 25 mg | |
| Phosphorus | 50 mg | 4% | 42 mg | |
| Potassium | 170 mg | 4% | 144 mg | |
| Sodium | 19 mg | 1% | 16 mg | |
| Zinc | 0.32 mg | 3% | 0.27 mg | |
| Copper | 0.08 mg | 9% | 0.07 mg | |
| Manganese | 0.64 mg | 28% | 0.54 mg | |
| Selenium | 1.2 mcg | 2% | 1 mcg | |
| Other | ||||
| Omega-3 ALA | 0.4 g | 25% | 0.34 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 106 g | 90 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
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Other forms of kale
- Kalecooked, boiled, drained, without salt42 kcal per 1 cupRich 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
- Kalefrozen, unprepared19 kcal per 0.33 cupRich in Vitamin K
- Kaleraw7 kcal per 1 cup, bite-size piecesRich in Vitamin K
Nutritionally similar foods
- Mustard greensfrozen, cooked, boiled, drained, without salt29 kcal per 1 cup, choppedRich in Vitamin K
- Turnip greensfrozen, unprepared18 kcal per 0.5 cup, chopped or dicedRich in Vitamin A
- Cressgarden, cooked, boiled, drained, without salt16 kcal per 0.5 cupRich in Vitamin K
- Collardsfrozen, chopped, cooked, boiled, drained, without salt61 kcal per 1 cup, choppedRich in Vitamin K
- Turnip greens and turnipsfrozen, cooked, boiled, drained, without salt57 kcal per 1 cupRich in Vitamin K
- Broccoli raabcooked21 kcal per 1 NLEA servingRich 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
- Same food elsewhere
- USDA Foundation
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.