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      Cooked Kale
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      Cooked Kale

      Kale Cooked Boiled Drained Without Salt
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      Nutrition Facts
      Serving Size
      1 cup, chopped (130g)
      Calories47
      % Daily Value *
      Total Fat 1.6g2%
      Saturated Fat 0.23g1%
      Trans Fat 0g
      Cholesterol 0mg0%
      Sodium 20.8mg1%
      Total Carbohydrate 6.9g3%
      Dietary Fiber 5.2g19%
      Total Sugars 1.6g3%
      Includes --g Added Sugars--%
      Protein 3.8g8%
      Vitamin C 23.1mg26%
      Vitamin D 0mcg0%
      Iron 1.1mg6%
      Calcium 195mg15%
      Potassium 187.2mg4%
      Phosphorus 54.6mg4%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      -- = missing data
      Quick Stats
      • Calories 47 2% DV
      • Protein 3.8g 8% DV
      • Carbs 6.9g 3% DV
      • Fat 1.6g 2% DV
      • Fiber 5.2g 19% DV
      • Sugar 1.6g 3% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 47 calories in Cooked Kale coming from 27% protein, 48% carbs, 25% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Cooked Kale. This food consists of 90.48% water, 2.96% protein, 5.34% carbs, 1.22% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight130g
      Calories 47 2%
      Fat 1.6g 2%
      Protein 3.8g 8%
      Carbohydrate 6.9g 3%
      Sugars 1.6g 3%
      Fiber 5.2g 19%
      Cholesterol 0mg 0%
      Saturated Fats 0.23g 1%
      Net-Carbs 1.7g
      Trans Fatty Acids 0g
      Minerals
      -- = missing data %DV
      Weight130g
      Calcium 195mg 15%
      Iron, Fe 1.1mg 6%
      Potassium, K 187.2mg 4%
      Magnesium 32.5mg 8%
      Phosphorus, P 54.6mg 4%
      Sodium 20.8mg 1%
      Zinc, Zn 0.35mg 3%
      Copper, Cu 0.09mg 10%
      Manganese 0.7mg 31%
      Selenium, Se 1.2mcg 2%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight130g
      Vitamin A, RAE 189.8mcg 21%
      Vitamin C 23.1mg 26%
      Thiamin (B1) 0.08mg 7%
      Riboflavin (B2) 0.18mg 14%
      Niacin (B3) 0.59mg 4%
      Vitamin B5 (PA) 0.22mg 4%
      Vitamin B6 0.08mg 5%
      Biotin --mcg
      Folate (B9) 84.5mcg 21%
      Folic acid 0mcg 0%
      Food Folate 84.5mcg 21%
      Folate DFE 84.5mcg 21%
      Choline 0.52mg 0%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 2250.3mcg 21%
      Carotene, alpha 13mcg 0%
      Cryptoxanthin, beta 33.8mcg 0%
      Vitamin A, IU 3789.5IU
      Lycopene 0mcg
      Lut + Zeaxanthin 6477.9mcg
      Vitamin E 2.1mg 14%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 544.1mcg 453%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) 0mcg
      Other
      -- = missing data
      Weight130g
      Water 116.8g
      Ash 0.95g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score -3.45
      Carbs & Sugars
      -- = missing data %DV
      Weight130g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.33g
      Glucose (Dextrose) 0.7g
      Fructose 0.55g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch --g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight130g
      Total Monounsaturated 0.133g
      Total Polyunsaturated 0.858g
      Omega 3s 0.482g 30%
      Omega 6s 0.372g 2%
      Omega 3 to Omega 6 Ratio 1.3
      Omega 6 to Omega 3 Ratio 0.77
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid --g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0.008g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.008g
      Pentadecanoic Acid (15:0) --g
      Palmitic Acid (16:0) 0.203g
      Margaric Acid (17:0) --g
      Stearic Acid (18:0) 0.008g
      Arachidic Acid (20:0) --g
      Behenic Acid (22:0) --g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) --g
      Pentadecenoic Acid (15:1) --g
      Palmitoleic Acid (16:1) 0g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) --g
      Oleic Acid (18:1) 0.133g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.372g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.482g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) --g
      Eicosatetraenoic Acid 20:4 0.004g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight130g
      Essential Amino Acids
      Histidine 224mg 32%
      Isoleucine 229mg 16%
      Leucine 267mg 10%
      Lysine 229mg 11%
      Methionine 38mg 5%
      Phenylalanine 195mg 22%
      Threonine 170mg 16%
      Tryptophan 46mg 16%
      Valine 208mg 11%
      Conditionally Essential Amino Acids
      Arginine 212mg
      Cystine 51mg 18%
      Glycine 183mg
      Proline 226mg
      Tyrosine 135mg 15%
      Non-Essential Amino Acids
      Alanine 192mg
      Aspartic acid 342mg
      Betaine 0.39mg
      Glutamic acid 432mg
      Hydroxyproline --mg
      Serine 161mg
      Data Source
      Cooked Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.