Kalefrozen, cooked, boiled, drained, without salt

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 cup, cooked (118 g)

Amount per serving

Calories

% Daily Value*

Total Fat 1.4 g2%

Saturated Fat 0.19 g^{† (from USDA’s older entry for this food)}1%

Trans Fat 0 g^{† (from USDA’s older entry for this food)}

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 19 mg1%

Total Carbohydrate 6.3 g2%

Dietary Fiber 2.7 g^{† (from USDA’s older entry for this food)}10%

Total Sugars 1.3 g

Protein 3.5 g

Vitamin D 0 mcg^{† (from USDA’s older entry for this food)}0%

Calcium 177 mg14%

Iron 0.99 mg6%

Potassium 170 mg4%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * 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.

Rich inVitamin K 411%Manganese 28%Vitamin C 23%of Daily Value, per serving

All nutrients

Per 1 cup, cooked (118 g).

Nutrient	Amount		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^{† (from USDA’s older entry for this food)}	10%	2.3 g
Total sugars	1.3 g		1.1 g
Total fat	1.4 g	2%	1.2 g
Saturated fat	0.19 g^{† (from USDA’s older entry for this food)}	1%	0.16 g
Monounsaturated fat	0.11 g^{† (from USDA’s older entry for this food)}		0.09 g
Polyunsaturated fat	0.7 g^{† (from USDA’s older entry for this food)}		0.6 g
Trans fat	0 g^{† (from USDA’s older entry for this food)}		0 g
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	172 mcg	19%	146 mcg
Vitamin C	21 mg	23%	18 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	1.9 mg	13%	1.6 mg
Vitamin K	493 mcg	411%	418 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^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.2 mg	4%	0.17 mg
Choline	0.59 mg^{† (from USDA’s older entry for this food)}	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^{† (from USDA’s older entry for this food)}	2%	1 mcg
Other
Omega-3 ALA	0.4 g^{† (from USDA’s older entry for this food)}	25%	0.34 g
Omega-3 EPA	0 g^{† (from USDA’s older entry for this food)}		0 g
Omega-3 DHA	0 g^{† (from USDA’s older entry for this food)}		0 g
Water	106 g		90 g
Alcohol	0 g^{† (from USDA’s older entry for this food)}		0 g
Caffeine	0 mg^{† (from USDA’s older entry for this food)}		0 mg

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% 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

Nutritionally similar foods

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 326196 (opens USDA FoodData Central in a new tab)
Published: April 1, 2019
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Fiber, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 11 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

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.