Kale, cooked, boiled, drained, without 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 | 16 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.5 MG | 24% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (36 kcal per 100g), suitable for weight management.
- Very low in fat (1.2g per 100g).
- Good source of dietary fiber (4g 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, without salt
This leafy green vegetable is a member of the cruciferous family, closely related to cabbage, broccoli, and Brussels sprouts. When cooked by boiling and drained without added salt, it becomes tender while retaining many of its beneficial compounds. The cooking process reduces its volume significantly, making it easier to consume larger portions and absorb certain nutrients, particularly minerals like calcium and iron, as the heat breaks down some of the plant's natural compounds that can inhibit mineral absorption.
Nutritionally, this vegetable stands out for its impressive nutrient density. It provides a good source of plant-based protein and dietary fiber while remaining very low in calories and fat. The fiber content supports digestive health and helps promote feelings of fullness. It's also rich in vitamins K, A, and C, along with various antioxidants that may help protect cells from oxidative stress. The cooking process makes some nutrients more bioavailable while slightly reducing others, particularly vitamin C, which is heat-sensitive.
In the kitchen, this versatile green works well in numerous preparations. It can be added to soups and stews, where it absorbs flavors from broths and seasonings. Many people enjoy it sautéed with garlic and olive oil as a simple side dish, or incorporated into grain bowls and pasta dishes. It also blends smoothly into smoothies when cooked, though raw preparations are more common for that use. For those monitoring sodium intake, preparing it without added salt allows for better control over the dish's overall sodium content.
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