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kale

Kale, without salt, drained, boiled, cooked, frozen

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Nutrition Facts
Portion Size118 g
Amount Per Portion42
Calories
% Daily Value *
Total Fat 1.4g 2 %
   Saturated Fat 0.2g 1 %
Sodium 19mg 1 %
Total Carbohydrate 6.3g 2 %
   Dietary Fiber 2.7g 10 %
   Sugar 1.4g
Protein 3.5g 7 %
Vitamin D 0mcg 0 %
Calcium 177mg 14 %
Iron 1mg 6 %
Potassium 170mg 4 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Kale, without salt, drained, boiled, cooked, frozen nutrition facts and analysis per 1 cup (118 g)

Vitamins
NutrientAmount DV
Vitamin A, RAE 172.28 mcg19 %
  Carotene, alpha 11.80 mcg
  Carotene, beta 2042.58 mcg
  Cryptoxanthin, beta 30.68 mcg
  Lutein + zeaxanthin 5879.94 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.074 mg6 %
Riboflavin [Vitamin B2]0.165 mg13 %
Niacin [Vitamin B3]0.539 mg3 %
Pantothenic acid [Vitamin B5]0.201 mg4 %
Vitamin B6 0.074 mg4 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]76.70 mcg19 %
  Folate, food 76.70 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]21.0 mg23 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 1.90 mg13 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 1.90 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.14 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 493.8 mcg412 %
  Vitamin K1 [Phylloquinone]493.8 mcg
  Vitamin K2 [Menaquinone]0.0 mcg
  Dihydrophylloquinone 0.0 mcg
Betaine 0.4 mg
Choline 0.6 mg0 %

Minerals
NutrientAmount DV
Calcium 177.00 mg14 %
Copper 0.08 mg9 %
Iron 0.99 mg6 %
Magnesium 29.50 mg7 %
Manganese 0.640 mg28 %
Phosphorus 49.56 mg4 %
Potassium 169.92 mg4 %
Selenium 1.18 mcg2 %
Sodium 18.88 mg1 %
Zinc 0.32 mg3 %

Proteins and Amino acids
NutrientAmount DV
Protein 3.47 g7 %
  Alanine 0.175 g
  Arginine 0.192 g
  Aspartic acid 0.310 g
  Cystine 0.046 g
  Glutamic acid 0.392 g
  Glycine 0.166 g
  Histidine 0.203 g18 %
  Isoleucine 0.208 g13 %
  Leucine 0.242 g7 %
  Lysine 0.208 g7 %
  Methionine 0.034 g
  Phenylalanine 0.177 g
  Proline 0.205 g
  Serine 0.146 g
  Threonine 0.155 g9 %
  Tryptophan 0.041 g10 %
  Tyrosine 0.123 g
  Valine 0.189 g10 %
  Phenylalanine + Tyrosine 0.3 g11 %
  Methionine + Cysteine 0.034 g2 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 6.25 g2 %
  Fiber 2.71 g10 %
  Sugars 1.43 g
    Fructose 0.50 g
    Galactose 0.00 g
    Glucose 0.64 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.29 g
  Net carbs 3.54 g

Fats and Fatty Acids
NutrientAmount DV
Fat 1.428 g2 %
  Saturated fatty acids 0.186 g1 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.007 g
    Hexadecanoic acid 0.166 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.007 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.007 g
  Monounsaturated fatty acids 0.109 g
    Docosenoic acid 0.000 g
    Eicosenoic acid 0.000 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.109 g
  Polyunsaturated fatty acids 0.704 g
    Docosahexaenoic n-3 acid (DHA) 0.000 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Eicosapentaenoic n-3 acid (EPA) 0.000 g
    Eicosatetraenoic acid 0.004 g
    Octadecadienoic acid 0.304 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.396 g
  Fatty acids, total trans 0.000 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 0.86 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 105.99 g

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Kale, without salt, drained, boiled, cooked, frozen contains 42 calories per 118 g serving. This serving contains 1.4 g of fat, 3.5 g of protein and 6.3 g of carbohydrate. The latter is 1.4 g sugar and 2.7 g of dietary fiber, the rest is complex carbohydrate. Kale, without salt, drained, boiled, cooked, frozen contains 0.2 g of saturated fat and 0 mg of cholesterol per serving. 118 g of Kale, without salt, drained, boiled, cooked, frozen contains 172.28 mcg vitamin A, 21.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.99 mg of iron, 177.00 mg of calcium, 170 mg of potassium. Kale, without salt, drained, boiled, cooked, frozen belong to 'Vegetables and Vegetable Products' food category.
Food properties
SourceUSDA Standard reference
CategoryVegetables and Vegetable Products
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Kale, without salt, drained, boiled, cooked, frozen nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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