Kale, frozen, 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 | 0.5 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 | 16 MG | 1% | |
| 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, without salt
This leafy green vegetable, when frozen, cooked, and boiled without added salt, becomes a nutrient-dense food that retains much of its original health benefits. With just 36 calories per 100 grams, it offers a substantial amount of protein at 2.9 grams, making it a valuable plant-based protein source. The carbohydrate content is moderate at 5.3 grams, with a significant portion coming from dietary fiber (2.3 grams), which supports digestive health and helps maintain steady blood sugar levels. The low fat content (1.2 grams) and minimal sodium make it an excellent choice for those monitoring their fat or salt intake.
In culinary applications, this prepared kale works wonderfully as a side dish, simply seasoned with herbs or a splash of lemon juice. It can be incorporated into soups, stews, and casseroles where it adds both nutrition and texture. Many people blend it into smoothies or use it as a base for grain bowls. The freezing and cooking process softens the leaves, making them more palatable for those who find raw kale too tough. Its mild flavor after cooking allows it to pair well with various ingredients, from beans and whole grains to lean proteins, making it a versatile addition to health-conscious meal plans.
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