Know what is on your plate.
Kale, cooked, boiled, drained, with salt
Explore the nutrition, choose your serving, and see how this food fits your day.
Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| 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.
Compare Kale, cooked, boiled, drained, with salt
See how Kale, cooked, boiled, drained, with salt compares to other foods in terms of nutrition:
- Kale, cooked, boiled, drained, with salt vs Beets, canned, drained solids
- Kale, cooked, boiled, drained, with salt vs Broccoli, cooked, boiled, drained, without salt
- Kale, cooked, boiled, drained, with salt vs Broccoli, frozen, chopped, unprepared
- Kale, cooked, boiled, drained, with salt vs Broccoli, frozen, chopped, cooked, boiled, drained, without salt
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.