Kale, fresh, cooked, no added fat

60 calories in 1 cup (130 g). Per 100 g, protein: 3.1 g, carbohydrates: 4.7 g, fat: 1.6 g.

Serving
1
= 130 g
60KCAL

Kale, fresh, cooked, no added fat, 1 cup

60 calories

Protein
4.1 g
Carbs
6.2 g
Fat
2.1 g
Fiber
5.7 g
Sugars
1.1 g

Nutrition Facts

Serving size1 cup (130 g)
Amount per serving
Calories60
% Daily Value*
Total Fat 2.1 g3%
Saturated Fat 0.25 g1%
Cholesterol 0 mg0%
Sodium 235 mg10%
Total Carbohydrate 6.2 g2%
Dietary Fiber 5.7 g20%
Total Sugars 1.1 g
Protein 4.1 g
Vitamin D 0 mcg0%
Calcium 354 mg27%
Iron 2.2 mg12%
Potassium 485 mg10%

* 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 K453% 544 µg
  • Vitamin C101% 91.1 mg
  • Vitamin A35% 319 µg
  • Riboflavin (B2)35% 0.46 mg
  • Folate16% 65 µg
  • Thiamin (B1)12% 0.14 mg
  • Vitamin B611% 0.2 mg
  • Niacin (B3)10% 1.6 mg
  • Vitamin E6% 0.92 mg

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

minerals

% of the Daily Value in this serving

  • Calcium27% 354 mg
  • Iron12% 2.2 mg
  • Magnesium11% 45.5 mg
  • Potassium10% 485 mg
  • Sodium10% 235 mg
  • Copper8% 0.074 mg
  • Phosphorus6% 76.7 mg
  • Zinc5% 0.55 mg
  • Selenium2% 1.3 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.

  • Fiber

    Higher than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Calcium

    Higher than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Vitamin C

    Higher than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Sodium

    Higher than 82%

    Same value as 0 of 49 other records.

    leastmost

  • Protein

    Higher than 80%

    Same value as 0 of 49 other records.

    leastmost

  • Iron

    Higher than 80%

    Same value as 0 of 49 other records.

    leastmost

Questions

How many calories are in kale, fresh, cooked, no added fat?
1 cup (130 g): 60 calories; protein: 4.1 g, carbohydrates: 6.2 g, fat: 2.1 g.
How much protein is in kale, fresh, cooked, no added fat?
3.1 g per 100 g. Its estimated share of calories is 27%, using 4 kcal per gram of protein.
How many net carbs are in kale, fresh, cooked, no added fat?
0.34 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water88.5 g
Energy46 kcal
Protein3.1 g
Total lipid (fat)1.6 g
Carbohydrate, by difference4.7 g
Fiber, total dietary4.4 g
Total Sugars0.86 g
Calcium, Ca272 mg
Iron, Fe1.7 mg
Magnesium, Mg35 mg
Phosphorus, P59 mg
Potassium, K373 mg
Sodium, Na181 mg
Zinc, Zn0.42 mg
Copper, Cu0.057 mg
Selenium, Se1 µg
Vitamin C, total ascorbic acid70.1 mg
Thiamin0.11 mg
Riboflavin0.35 mg
Niacin1.2 mg
Vitamin B-60.15 mg
Folate, total50 µg
Folic acid0 µg
Folate, food50 µg
Folate, DFE50 µg
Choline, total0.5 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE245 µg
Retinol0 µg
Carotene, beta2,923 µg
Carotene, alpha0 µg
Cryptoxanthin, beta27 µg
Lycopene0 µg
Lutein + zeaxanthin6,375 µg
Vitamin E (alpha-tocopherol)0.71 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)418 µg
Fatty acids, total saturated0.19 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 16:00.17 g
SFA 18:00.006 g
Fatty acids, total monounsaturated0.11 g
MUFA 16:10 g
MUFA 18:10.11 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.72 g
PUFA 18:20.31 g
PUFA 18:30.41 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
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709600, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.