Product details

Kale · frozen · cooked · boiled · drained · without salt

Vegetables

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 30 kcal 1%
  • Protein: 2.84 g 5%
  • Fat: 0.49 g Why gray? Help 1%
  • Carbohydrates: 5.23 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

kale

Source & licence

General

  • Energy

    30 kcal

    1%

  • Water

    90.5 g

    3%

Carbohydrates

  • Carbohydrate

    5.23 g

    2%

  • Fiber

    2 g

    8%

  • Sugars, total

    1.34 g

  • Starch

    ~

Lipids

  • Total lipid (fat)

    0.49 g

    1%

  • Total polyunsaturated

    0.235 g

  • Omega 3 (n-3)

    0.125 g

    9%

  • Omega 6 (n-6)

    0.11 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

    2.84 g

    5%

  • Tryptophan

    0.035 g

    11%

  • Threonine

    0.127 g

    10%

  • Isoleucine

    0.17 g

    14%

  • Leucine

    0.199 g

    7%

  • Lysine

    0.17 g

    7%

  • Methionine + Cystine

    0.065 g

    5%

  • Methionine

    0.027 g

  • Cystine

    0.038 g

  • Phenylalanine + Tyrosine

    0.247 g

    12%

  • Phenylalanine

    0.146 g

  • Tyrosine

    0.101 g

  • Valine

    0.156 g

    10%

Vitamins

  • Vitamin C

    25.2 mg

    34%

  • Folate, total

    14 µg

  • Folate, DFE

    14 µg DFE

    4%

  • Vitamin B-1 (Thiamin)

    0.043 mg

    4%

  • Vitamin B-2 (Riboflavin)

    0.114 mg

    10%

  • Vitamin B-3 (Niacin)

    0.672 mg

    5%

  • Vitamin B-5 (Pantothenic acid)

    0.053 mg

    1%

  • Vitamin B-6

    0.086 mg

    7%

  • Vitamin B-12 (Cobalamin)

    0 µg

    0%

  • Vitamin A

    14704 IU

    630%

  • Vitamin E

    0.92 mg

    6%

  • Vitamin D

    0 IU

    0%

  • Vitamin K

    882 µg

    980%

  • Isoflavones, total

    ~

Minerals

  • Calcium, Ca

    138 mg

    14%

  • Magnesium, Mg

    18 mg

    6%

  • Phosphorus, P

    28 mg

    4%

  • Iron, Fe

    0.94 mg

    5%

  • Potassium, K

    321 mg

    7%

  • Sodium, Na

    15 mg

    1%

  • Zinc, Zn

    0.18 mg

    2%

  • Copper, Cu

    0.047 mg

    5%

  • Selenium, Se

    0.9 µg

    2%

  • Manganese, Mn

    0.45 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 · frozen · cooked · boiled · drained · without salt 30 kcal 2.84 g 5.23 g 0.49 g
Kale · scotch · cooked · boiled · drained · without salt 28 kcal 1.9 g 5.63 g 0.41 g
Kale · cooked · boiled · drained · without salt 28 kcal 1.9 g 5.63 g 0.4 g
Kale · frozen · cooked · boiled · drained · with salt 30 kcal 2.84 g 5.23 g 0.49 g
Kale · scotch · cooked · boiled · drained · with salt 28 kcal 1.9 g 5.62 g 0.41 g
Kale · cooked · boiled · drained · with salt 28 kcal 1.9 g 5.63 g 0.4 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
Kale · frozen · unprepared 28 kcal 2.66 g 4.9 g 0.46 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 · from fresh · NS as to fat added in cooking 46 kcal 1.83 g 5.43 g 2.5 g

* Nutritional values per 100 g of product