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Kale (cooked, boiled, drained, unsalted)
Vegetables

Kale (cooked, boiled, drained, unsalted) nutrition facts

Per 1 cup, chopped · 130 g

Calories
36
2%
of a 2,000 cal day
  • Protein
    2.5g
    23% of calories
  • Carbs
    7.3g
    67% of calories
  • Fat
    0.5g
    10% of calories
Portion
  • ✓ Low calorie
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Kale (cooked, boiled, drained, unsalted) (1 cup, chopped, 130 g) has 36 calories, with 2.5 g of protein, 7.3 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (67% of calories). It is high in Vitamin A (98% DV), Vitamin C (59% DV) and Vitamin K (885% DV).

Per 100 g
28cal
very low energy density
Protein per 100 cal
6.9g
Net carbs
5g
carbs minus fiber
Fiber
2.6g
1.6 g sugar

High in

20%+ of the daily value

  • Vitamin A98%
  • Vitamin C59%
  • Vitamin K885%
  • Copper23%
  • Manganese24%

Good source of

10–19% of the daily value

  • Vitamin B614%
  • Iron15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, chopped (130 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A885 μg
98%
Vitamin C53 mg
59%
Vitamin D0 μg
0%
Vitamin E1 mg
7%
Vitamin K1,062 μg
885%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
4%
Vitamin B60.2 mg
14%
Folate (B9)17 μg
4%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
1%
Choline1 mg
0%

Minerals

NutrientAmount% Daily Value
Calcium94 mg
9%
Iron1 mg
15%
Potassium296 mg
6%
Magnesium23 mg
6%
Phosphorus36 mg
5%
Zinc0.3 mg
3%
Copper0.2 mg
23%
Manganese1 mg
24%
Selenium1 μg
2%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene10,625 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.3 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 36 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 7min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Kale (cooked, boiled, drained, unsalted)?

One serving of Kale (cooked, boiled, drained, unsalted) (1 cup, chopped) has 36 calories, which works out to 28 calories per 100 g. That is about 1.8% of a 2,000-calorie day.

Is Kale (cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 2.5 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale (cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale (cooked, boiled, drained, unsalted)?

30 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Kale (cooked, boiled, drained, unsalted)?

1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with kale

More vegetables

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