How many calories are in frozen kale, cooked, no added fat?

1 cup (170 g): 75 calories; protein: 5 g, carbohydrates: 9 g, fat: 2.1 g.

How much protein is in frozen kale, cooked, no added fat?

2.9 g per 100 g. Its estimated share of calories is 27%, using 4 kcal per gram of protein.

How many net carbs are in frozen kale, cooked, no added fat?

3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Frozen kale, cooked, no added fat

USDA name: Kale, frozen, cooked, no added fat

75 calories in 1 cup (170 g). Per 100 g, protein: 2.9 g, carbohydrates: 5.3 g, fat: 1.2 g.

Serving

= 170 g

Frozen kale, cooked, no added fat, 1 cup

75 calories

Protein: 5 g
Carbs: 9 g
Fat: 2.1 g
Fiber: 3.9 g
Sugars: 1.9 g

Nutrition Facts

Serving size1 cup (170 g)

Amount per serving
Calories75

% Daily Value*

Total Fat 2.1 g3%

Saturated Fat 0.27 g1%

Cholesterol 0 mg0%

Sodium 224 mg10%

Total Carbohydrate 9 g3%

Dietary Fiber 3.9 g14%

Total Sugars 1.9 g

Protein 5 g

Vitamin D 0 mcg0%

Calcium 255 mg20%

Iron 1.4 mg8%

Potassium 245 mg5%

* 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 K590% 709 µg
Vitamin C33% 30.1 mg
Folate28% 111 µg
Vitamin A28% 248 µg
Riboflavin (B2)18% 0.24 mg
Vitamin E18% 2.7 mg
Thiamin (B1)9% 0.11 mg
Vitamin B66% 0.11 mg
Niacin (B3)5% 0.78 mg

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

minerals

% of the Daily Value in this serving

Calcium20% 255 mg
Copper13% 0.11 mg
Magnesium10% 42.5 mg
Sodium10% 224 mg
Iron8% 1.4 mg
Phosphorus6% 71.4 mg
Potassium5% 245 mg
Zinc4% 0.46 mg
Selenium3% 1.7 µg

How it compares

Against other records in Other dark green vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Potassium
Lower than 92%
Same value as 0 of 49 other records.
leastmost
Vitamin C
Lower than 88%
Same value as 0 of 49 other records.
leastmost
Sodium
Lower than 84%
Same value as 0 of 49 other records.
leastmost
Sugars
Higher than 80%
Same value as 0 of 49 other records.
leastmost
Fiber
Lower than 76%
Same value as 0 of 49 other records.
leastmost
Total fat
Lower than 69%
Same value as 0 of 49 other records.
leastmost

Questions

How many calories are in frozen kale, cooked, no added fat?: 1 cup (170 g): 75 calories; protein: 5 g, carbohydrates: 9 g, fat: 2.1 g.
How much protein is in frozen kale, cooked, no added fat?: 2.9 g per 100 g. Its estimated share of calories is 27%, using 4 kcal per gram of protein.
How many net carbs are in frozen kale, cooked, no added fat?: 3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+

Water	89.5 g
Energy	44 kcal
Protein	2.9 g
Total lipid (fat)	1.2 g
Carbohydrate, by difference	5.3 g
Fiber, total dietary	2.3 g
Total Sugars	1.1 g
Calcium, Ca	150 mg
Iron, Fe	0.84 mg
Magnesium, Mg	25 mg
Phosphorus, P	42 mg
Potassium, K	144 mg
Sodium, Na	132 mg
Zinc, Zn	0.27 mg
Copper, Cu	0.067 mg
Selenium, Se	1 µg
Vitamin C, total ascorbic acid	17.7 mg
Thiamin	0.063 mg
Riboflavin	0.14 mg
Niacin	0.46 mg
Vitamin B-6	0.063 mg
Folate, total	65 µg
Folic acid	0 µg
Folate, food	65 µg
Folate, DFE	65 µg
Choline, total	0.5 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	146 µg
Retinol	0 µg
Carotene, beta	1,725 µg
Carotene, alpha	10 µg
Cryptoxanthin, beta	26 µg
Lycopene	0 µg
Lutein + zeaxanthin	4,965 µg
Vitamin E (alpha-tocopherol)	1.6 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin K (phylloquinone)	417 µg
Fatty acids, total saturated	0.16 g
SFA 4:0	0 g
SFA 6:0	0 g
SFA 8:0	0 g
SFA 10:0	0 g
SFA 12:0	0.006 g
SFA 14:0	0.006 g
SFA 16:0	0.14 g
SFA 18:0	0.006 g
Fatty acids, total monounsaturated	0.092 g
MUFA 16:1	0 g
MUFA 18:1	0.092 g
MUFA 20:1	0 g
MUFA 22:1	0 g
Fatty acids, total polyunsaturated	0.59 g
PUFA 18:2	0.26 g
PUFA 18:3	0.34 g
PUFA 18:4	0 g
PUFA 20:4	0.003 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
Cholesterol	0 mg
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709601, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.