cherry image
Scotch kale (cooked, boiled, drained, unsalted)
Vegetables

Scotch 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 Scotch 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 C (76% DV), iron (31% DV) and copper (23% DV).

Per 100 g
28cal
very low energy density
Protein per 100 cal
6.9g
Net carbs
6g
carbs minus fiber
Fiber
1.6g

High in

20%+ of the daily value

  • Vitamin C76%
  • Iron31%
  • Copper23%
  • Manganese24%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Vitamin B614%
  • Calcium17%
  • Magnesium18%

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 A130 μg
14%
Vitamin C69 mg
76%
Vitamin D0 μg
0%
Thiamine0.1 mg
4%
Riboflavin (B2)0.1 mg
4%
Niacin1 mg
6%
Vitamin B60.2 mg
14%
Folate (B9)17 μg
4%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium172 mg
17%
Iron3 mg
31%
Potassium356 mg
8%
Magnesium74 mg
18%
Phosphorus49 mg
7%
Zinc0.3 mg
3%
Copper0.2 mg
23%
Manganese1 mg
24%
Selenium1 μg
2%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Arginine0.1 g—
Aspartic acid0.2 g—
Cystine0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.3 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
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 Scotch kale (cooked, boiled, drained, unsalted)?

One serving of Scotch 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 Scotch 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 Scotch kale (cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 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 Scotch kale (cooked, boiled, drained, unsalted)?

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

Recipes with scotch kale

More vegetables

View all