Kale · cooked · from frozen · fat not added in cooking
Amount per 100 g
- Energy (calories): 30 kcal 1%
- Protein: 2.82 g 5%
- Fat: 0.49 g Why gray? Help 1%
- Carbohydrates: 5.19 g 2%
Calorie breakdown
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- Protein: 23% 7 kcal
- Fat: 14% 4 kcal
- Carbohydrates: 63% 19 kcal
Omega 6 : Omega 3
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1:1 20:1 1:1
General
Energy
30 kcal
1%
Water
89.84 g
3%
Carbohydrates
Carbohydrate
5.19 g
2%
Fiber
2 g
8%
Sugars, total
1.33 g
Starch
~
Lipids
Total lipid (fat)
0.49 g
1%
Total polyunsaturated
0.233 g
Omega 3 (n-3)
0.124 g
9%
Omega 6 (n-6)
0.109 g
1%
Total monounsaturated
0.036 g
Total saturated
0.063 g
as low as possible
Total trans
~
-
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
2.82 g
5%
Tryptophan
0.035 g
11%
Threonine
0.126 g
10%
Isoleucine
0.169 g
14%
Leucine
0.198 g
7%
Lysine
0.169 g
7%
Methionine + Cystine
0.065 g
5%
Methionine
0.027 g
Cystine
0.038 g
Phenylalanine + Tyrosine
0.245 g
12%
Phenylalanine
0.145 g
Tyrosine
0.1 g
Valine
0.155 g
10%
Vitamins
Vitamin C
25 mg
33%
Folate, total
14 µg
Folate, DFE
14 µg DFE
4%
Vitamin B-1 (Thiamin)
0.043 mg
4%
Vitamin B-2 (Riboflavin)
0.113 mg
10%
Vitamin B-3 (Niacin)
0.667 mg
5%
Vitamin B-5 (Pantothenic acid)
0.053 mg
1%
Vitamin B-6
0.085 mg
7%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
14596 IU
626%
Vitamin E
0.91 mg
6%
Vitamin D
0 IU
0%
Vitamin K
875.5 µg
973%
Isoflavones, total
~
Minerals
Calcium, Ca
137 mg
14%
Magnesium, Mg
18 mg
6%
Phosphorus, P
28 mg
4%
Iron, Fe
0.94 mg
5%
Potassium, K
319 mg
7%
Sodium, Na
299 mg
20%
Zinc, Zn
0.18 mg
2%
Copper, Cu
0.047 mg
5%
Selenium, Se
0.9 µg
2%
Manganese, Mn
0.447 mg
25%
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
Kale comparison
| Product | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Kale · cooked · from frozen · fat not added in cooking | 30 kcal | 2.82 g | 5.19 g | 0.49 g |
| Kale · cooked · from canned · fat not added in cooking | 28 kcal | 1.89 g | 5.59 g | 0.4 g |
| Kale · cooked · from fresh · fat not added in cooking | 28 kcal | 1.89 g | 5.59 g | 0.4 g |
| Kale · cooked · NS as to form · fat not added in cooking | 28 kcal | 1.89 g | 5.59 g | 0.4 g |
| Kale · cooked · from frozen · fat added in cooking | 48 kcal | 2.73 g | 5.04 g | 2.58 g |
| Kale · cooked · from fresh · NS as to fat added in cooking | 46 kcal | 1.83 g | 5.43 g | 2.5 g |
| Kale · cooked · from canned · fat added in cooking | 46 kcal | 1.82 g | 5.42 g | 2.5 g |
| Kale · cooked · from fresh · fat added in cooking | 46 kcal | 1.83 g | 5.43 g | 2.5 g |
| Kale · cooked · from frozen · NS as to fat added in cooking | 48 kcal | 2.73 g | 5.04 g | 2.58 g |
| Kale · cooked · from canned · NS as to fat added in cooking | 46 kcal | 1.83 g | 5.43 g | 2.5 g |
| Kale · cooked · NS as to form · NS as to fat added in cooking | 46 kcal | 1.82 g | 5.42 g | 2.5 g |
* Nutritional values per 100 g of product