Kale, cooked, boiled, drained, with salt
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 17.8 MG | 20% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 65 UG | 16% | |
| Choline, total | 0.4 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 146 UG | 16% | |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 11% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 418.5 UG | 349% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 150 MG | 12% | |
| Iron, Fe | 0.8 MG | 5% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 144 MG | 3% | |
| Sodium, Na | 252 MG | 11% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.5 MG | 24% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Very low in calories (44 kcal per 100g), suitable for weight management.
- Very low in fat (1.2g per 100g).
- Good source of Manganese, Mn (24% DV).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Rich source of Vitamin K (phylloquinone) (349% of Daily Value per 100g).
About Kale, cooked, boiled, drained, with salt
Cooked kale - boiled and drained with salt - is one of the most nutrient-dense cooked greens available. The protein is strong for a leafy vegetable, the fat is higher than most cooked greens (from the leaves' natural oils), and the fiber is solid. Boiling leaches out some of the water-soluble vitamins but also reduces the bitterness and breaks down some of the tougher cell structures. Still a genuinely nutritious choice, particularly when finished simply with olive oil and garlic.
Dietary Information
Kale, cooked, boiled, drained, with salt is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Kale, cooked, boiled, drained, with salt include Vitamin K (phylloquinone) (349% DV) , Manganese, Mn (24% DV) , and Vitamin C, total ascorbic acid (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 44 calories per 100 grams, Kale, cooked, boiled, drained, with salt gets 27% of its calories from protein, 48% from carbohydrates, and 25% from fat. This is lower than most foods and comparable to fruits and vegetables.
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