⏱ 15 min totalBoiled Kale
Per 1 serving · 304 g · 3 ingredients
of a 2,000 cal day
- Protein2.9g29% of calories
- Carbs5.9g58% of calories
- Fat0.6g13% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Boiled Kale (304 g) has 33 calories, with 2.9 g of protein, 5.9 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (58% of calories). It is high in Vitamin A (37% DV), Vitamin C (89% DV) and Vitamin K (394% DV).
High in
20%+ of the daily value
- Vitamin A37%
- Vitamin C89%
- Vitamin K394%
- Folate (B9)24%
- Copper112%
- Manganese20%
Good source of
10–19% of the daily value
- Vitamin B614%
- Calcium10%
- Iron12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale- 🥄1 cup Water
- 🥄1 dash Salt
Directions
- 1
Bring water to a boil in a small saucepan.
- 2
Remove kale stems, rinse well and chop.
- 3
Add kale to boiling water and cook a few minutes until soft.
- 4
Transfer kale to plate and season with salt. Enjoy!
Vitamins & minerals
Amounts for 1 serving (304 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 335 μg | 37% |
| Vitamin C | 80 mg | 89% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 472 μg | 394% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 1 mg | 12% |
| Potassium | 329 mg | 7% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 62 mg | 9% |
| Zinc | 0.4 mg | 3% |
| Copper | 1 mg | 112% |
| Manganese | 0.5 mg | 20% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 3,971 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 33 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Boiled Kale?
One serving of Boiled Kale (1 serving) has 33 calories, which works out to 11 calories per 100 g. That is about 1.6% of a 2,000-calorie day.
Is Boiled Kale high in protein?
Not especially. It has 2.9 g of protein per serving, and protein supplies 29% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Boiled Kale keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Boiled Kale?
181 mg per serving.
How much sugar is in Boiled Kale?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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