Kale, frozen, unprepared
* 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 | 39.3 MG | 44% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 17 UG | 4% | |
| Choline, total | 0.4 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 206 UG | 23% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 333.6 UG | 278% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 136 MG | 10% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 29 MG | 2% | |
| Potassium, K | 333 MG | 7% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.4 MG | 19% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (44% DV).
- Good source of Vitamin A, RAE (23% DV).
- Rich source of Vitamin K (phylloquinone) (278% of Daily Value per 100g).
About Kale, frozen, unprepared
Frozen kale, still unprepared, holds the leaf's structure and nutrients through flash-freezing fairly well. Lower in calories than cooked kale per gram since no water has been added or lost yet, but still a solid source of fiber and protein relative to its calorie count once prepared. Convenient for smoothies, soups, and sautees without the washing and chopping that fresh kale requires. Thaw briefly before using in any preparation where you do not want excess water, or add directly to soups and stews from frozen.
Dietary Information
Kale, frozen, unprepared is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Kale, frozen, unprepared include Vitamin K (phylloquinone) (278% DV) , Vitamin C, total ascorbic acid (44% DV) , and Vitamin A, RAE (23% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 28 calories per 100 grams, Kale, frozen, unprepared gets 38% of its calories from protein, 70% from carbohydrates, and 15% from fat. This is lower than most foods and comparable to fruits and vegetables.
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