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Kale, frozen, cooked, boiled, drained, with salt
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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 | 0.5 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
Frozen kale cooked from the boiled-and-drained preparation tracks closely to fresh cooked kale on protein, fat, and fiber - the freezing process does not substantially change the macronutrient profile. Slightly lower in calories than the fresh cooked version in USDA data. A practical option for adding a nutrient-dense green to soups, grain bowls, or sauteed dishes without managing fresh kale's shorter shelf life.
Dietary Information
Kale, frozen, 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, frozen, 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 36 calories per 100 grams, Kale, frozen, cooked, boiled, drained, with 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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