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
Boiled kale, drained and unsalted, retains its standing as one of the more nutritionally serious greens on a plate. Good fiber, real protein for a leaf vegetable, and some fat from the natural oils in the leaf - more than most greens carry. Cooking softens the sometimes tough raw texture and mellows the sulfurous bite, making it more palatable than raw preparations for many people. Works well with garlic, olive oil, and a splash of vinegar or lemon; holds up in soups and braises without disappearing.
Dietary Information
Kale, cooked, boiled, drained, without 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, without 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 36 calories per 100 grams, Kale, cooked, boiled, drained, without salt gets 33% of its calories from protein, 59% from carbohydrates, and 30% from fat. This is lower than most foods and comparable to fruits and vegetables.
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