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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)
% 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
-- = missing data %DV
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
-- = missing data %DV
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
-- = missing data %DV
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
-- = missing data
Water 116.8g
Ash 0.95g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -3.45
Carbs & Sugars
-- = missing data %DV
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
-- = missing data %AI
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
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)