Frozen kale, boiled, drained, without salt

USDA name: Kale, frozen, cooked, boiled, drained, without salt

42 calories in 1 cup (118 g). Per 100 g, protein: 2.9 g, carbohydrates: 5.3 g, fat: 1.2 g.

Serving
1
= 118 g
42KCAL

Frozen kale, boiled, drained, without salt, 1 cup

42 calories

Protein
3.5 g
Carbs
6.3 g
Fat
1.4 g
Fiber
2.7 g
Sugars
1.4 g

Nutrition Facts

Serving size1 cup (118 g)
Amount per serving
Calories42
% Daily Value*
Total Fat 1.4 g2%
Saturated Fat 0.19 g1%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 18.9 mg1%
Total Carbohydrate 6.3 g2%
Dietary Fiber 2.7 g10%
Total Sugars 1.4 g
Protein 3.5 g
Vitamin D 0 mcg0%
Calcium 177 mg14%
Iron 0.99 mg6%
Potassium 170 mg4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K412% 494 µg
  • Vitamin C23% 21 mg
  • Folate19% 76.7 µg
  • Vitamin A19% 172 µg
  • Riboflavin (B2)13% 0.17 mg
  • Vitamin E13% 1.9 mg
  • Thiamin (B1)6% 0.074 mg
  • Vitamin B64% 0.074 mg
  • Pantothenic acid (B5)4% 0.2 mg
  • Niacin (B3)3% 0.54 mg

Little or none: Choline, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese28% 0.64 mg
  • Calcium14% 177 mg
  • Copper9% 0.079 mg
  • Magnesium7% 29.5 mg
  • Iron6% 0.99 mg
  • Phosphorus4% 49.6 mg
  • Potassium4% 170 mg
  • Zinc3% 0.32 mg
  • Selenium2% 1.2 µg
  • Sodium1% 18.9 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.39 g
  • Aspartic acid0.31 g
  • Leucine•0.24 g
  • Isoleucine•0.21 g
  • Lysine•0.21 g
  • Proline0.21 g
  • Histidine•0.2 g
  • Arginine0.19 g
  • Valine•0.19 g
  • Phenylalanine•0.18 g
  • Alanine0.17 g
  • Glycine0.17 g
  • Threonine•0.15 g
  • Serine0.15 g
  • Tyrosine0.12 g
  • Cystine0.046 g
  • Tryptophan•0.041 g
  • Methionine•0.034 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Higher than 93%

    Same value as 5 of 901 other records.

    leastmost

  • Total fat

    Higher than 88%

    Same value as 4 of 893 other records.

    leastmost

  • Potassium

    Lower than 83%

    Same value as 5 of 901 other records.

    leastmost

  • Sugars

    Lower than 73%

    Same value as 3 of 598 other records.

    leastmost

  • Protein

    Higher than 72%

    Same value as 4 of 901 other records.

    leastmost

  • Vitamin C

    Higher than 67%

    Same value as 5 of 867 other records.

    leastmost

Questions

How many calories are in frozen kale, boiled, drained, without salt?
1 cup (118 g): 42 calories; protein: 3.5 g, carbohydrates: 6.3 g, fat: 1.4 g.
How much protein is in frozen kale, boiled, drained, without salt?
2.9 g per 100 g. Its estimated share of calories is 33%, using 4 kcal per gram of protein.
How many net carbs are in frozen kale, boiled, drained, without salt?
3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 106 reported nutrients, per 100 g+
Water89.8 g
Energy36 kcal
Energy151 kj
Protein2.9 g
Total lipid (fat)1.2 g
Ash0.73 g
Carbohydrate, by difference5.3 g
Fiber, total dietary2.3 g
Total Sugars1.2 g
Sucrose0.25 g
Glucose0.54 g
Fructose0.42 g
Lactose0 g
Maltose0 g
Galactose0 g
Calcium, Ca150 mg
Iron, Fe0.84 mg
Magnesium, Mg25 mg
Phosphorus, P42 mg
Potassium, K144 mg
Sodium, Na16 mg
Zinc, Zn0.27 mg
Copper, Cu0.067 mg
Manganese, Mn0.54 mg
Selenium, Se1 µg
Vitamin C, total ascorbic acid17.8 mg
Thiamin0.063 mg
Riboflavin0.14 mg
Niacin0.46 mg
Pantothenic acid0.17 mg
Vitamin B-60.063 mg
Folate, total65 µg
Folic acid0 µg
Folate, food65 µg
Folate, DFE65 µg
Choline, total0.5 mg
Betaine0.3 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE146 µg
Retinol0 µg
Carotene, beta1,731 µg
Carotene, alpha10 µg
Cryptoxanthin, beta26 µg
Vitamin A, IU2,915 iu
Lycopene0 µg
Lutein + zeaxanthin4,983 µg
Vitamin E (alpha-tocopherol)1.6 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0.12 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)419 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0 µg
Fatty acids, total saturated0.16 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.006 g
SFA 14:00.006 g
SFA 16:00.14 g
SFA 18:00.006 g
Fatty acids, total monounsaturated0.092 g
MUFA 16:10 g
MUFA 18:10.092 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.6 g
PUFA 18:20.26 g
PUFA 18:30.34 g
PUFA 18:40 g
PUFA 20:40.003 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.035 g
Threonine0.13 g
Isoleucine0.18 g
Leucine0.2 g
Lysine0.18 g
Methionine0.029 g
Cystine0.039 g
Phenylalanine0.15 g
Tyrosine0.1 g
Valine0.16 g
Arginine0.16 g
Histidine0.17 g
Alanine0.15 g
Aspartic acid0.26 g
Glutamic acid0.33 g
Glycine0.14 g
Proline0.17 g
Serine0.12 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169240, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.