Kale, frozen, 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 | 0.5 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 (36 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, frozen, cooked, boiled, drained, with salt
This leafy green vegetable is a nutritional powerhouse, especially when prepared from frozen and cooked with minimal processing. It's low in calories but packed with essential nutrients, offering a good balance of protein, fiber, and healthy carbohydrates. The high fiber content supports digestive health and helps maintain steady blood sugar levels, while the protein contributes to muscle maintenance and repair. It's also a rich source of vitamins A, C, and K, along with important minerals like calcium and potassium. The cooking process, particularly when boiled and drained, makes some nutrients more bioavailable, though it's worth noting that some water-soluble vitamins may be reduced compared to raw consumption.
In the kitchen, this versatile vegetable can be used in a variety of dishes. It's commonly added to soups, stews, and stir-fries, where it absorbs flavors well and adds a hearty texture. It can also be blended into smoothies for a nutrient boost or served as a simple side dish with a drizzle of olive oil and a squeeze of lemon. For those looking to increase their vegetable intake, it's an excellent choice due to its mild flavor when cooked and its ability to pair well with both light and robust seasonings. Whether you're aiming to support overall health, manage weight, or simply enjoy a nutrient-dense addition to your meals, this vegetable is a smart and delicious option.
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