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
This leafy green vegetable is a nutrient-dense powerhouse that transforms when cooked. Boiling softens its tough, fibrous leaves and mellows its naturally bitter flavor, making it more palatable for many people. The cooking process also makes some of its nutrients more bioavailable, particularly the antioxidants and minerals locked within the cell walls of the raw leaves. When prepared with a small amount of salt, it develops a savory depth that enhances its earthy taste.
Rich in vitamins A, C, and K, this vegetable provides substantial nutritional value in a low-calorie package. The protein content, while modest, is higher than many other leafy greens, and the fiber supports digestive health. Its mineral profile includes calcium, potassium, and iron, though the oxalates present may affect mineral absorption. The low carbohydrate content makes it suitable for various dietary approaches, including those limiting carb intake.
In the kitchen, cooked leaves work beautifully in soups, stews, and grain bowls where they add both nutrition and texture. They can be sautéed with garlic and olive oil as a simple side dish, incorporated into pasta dishes, or blended into smoothies for an extra nutrient boost. Many people enjoy them as a base for grain bowls or as a bed for proteins. The cooking method matters—over-boiling can lead to nutrient loss, so gentle cooking until just tender preserves both nutrients and appealing texture.
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