Scotch kale (cooked, boiled, drained, salted) nutrition facts
Per 1 cup, chopped · 130 g
of a 2,000 cal day
- Protein2.5g23% of calories
- Carbs7.3g67% of calories
- Fat0.5g10% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Scotch kale (cooked, boiled, drained, salted) (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).
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 130 μg | 14% |
| Vitamin C | 69 mg | 76% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 172 mg | 17% |
| Iron | 3 mg | 31% |
| Potassium | 356 mg | 8% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 49 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 24% |
| Selenium | 1 μg | 2% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| 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 | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Kale (raw)49
- Kroger Brand Kale49
- Scotch kale (raw)42
- Great Value Chopped Kale34
- Scotch kale (cooked, boiled, drained, salted)28
- Kale (cooked, boiled, drained, unsalted)28
- 365 Everyday Value Chopped Kale28
Burning 36 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Scotch kale (cooked, boiled, drained, salted)?
One serving of Scotch kale (cooked, boiled, drained, salted) (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, salted) 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, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 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, salted)?
365 mg per serving.
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