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Kale, without salt, drained, boiled, cooked, frozen

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Nutrition Facts

Portion Size	118 g

Amount Per Portion	42
Calories

% Daily Value *

Total Fat 1.4g	2 %

Saturated Fat 0.2g	1 %

Sodium 19mg	1 %

Total Carbohydrate 6.3g	2 %

Dietary Fiber 2.7g	10 %

Sugar 1.4g

Protein 3.5g	7 %

Vitamin D 0mcg	0 %

Calcium 177mg	14 %

Iron 1mg	6 %

Potassium 170mg	4 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

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Kale, without salt, drained, boiled, cooked, frozen nutrition facts and analysis per 1 cup (118 g)

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	172.28 mcg	19 %
Carotene, alpha	11.80 mcg
Carotene, beta	2042.58 mcg
Cryptoxanthin, beta	30.68 mcg
Lutein + zeaxanthin	5879.94 mcg
Lycopene	0.00 mcg
Retinol	0.00 mcg
Thiamin [Vitamin B1]	0.074 mg	6 %
Riboflavin [Vitamin B2]	0.165 mg	13 %
Niacin [Vitamin B3]	0.539 mg	3 %
Pantothenic acid [Vitamin B5]	0.201 mg	4 %
Vitamin B6	0.074 mg	4 %
Vitamin B12 [Cobalamin]	0.00 mcg	0 %
Vitamin B12, added	0.00 mcg
Folate, DFE [Vitamin B9]	76.70 mcg	19 %
Folate, food	76.70 mcg
Folic acid	0.00 mcg
Vitamin C [Ascorbic acid]	21.0 mg	23 %
Vitamin D	0.00 mcg	0 %
Vitamin E (alpha-tocopherol)	1.90 mg	13 %
Vitamin E, added	0.00 mg
Tocopherol, alpha	1.90 mg
Tocopherol, beta	0.00 mg
Tocopherol, delta	0.00 mg
Tocopherol, gamma	0.14 mg
Tocotrienol, alpha	0.00 mg
Tocotrienol, beta	0.00 mg
Tocotrienol, delta	0.00 mg
Tocotrienol, gamma	0.00 mg
Vitamin K	493.8 mcg	412 %
Vitamin K1 [Phylloquinone]	493.8 mcg
Vitamin K2 [Menaquinone]	0.0 mcg
Dihydrophylloquinone	0.0 mcg
Betaine	0.4 mg
Choline	0.6 mg	0 %

Minerals
Nutrient	Amount	DV
Calcium	177.00 mg	14 %
Copper	0.08 mg	9 %
Iron	0.99 mg	6 %
Magnesium	29.50 mg	7 %
Manganese	0.640 mg	28 %
Phosphorus	49.56 mg	4 %
Potassium	169.92 mg	4 %
Selenium	1.18 mcg	2 %
Sodium	18.88 mg	1 %
Zinc	0.32 mg	3 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	3.47 g	7 %
Alanine	0.175 g
Arginine	0.192 g
Aspartic acid	0.310 g
Cystine	0.046 g
Glutamic acid	0.392 g
Glycine	0.166 g
Histidine	0.203 g	18 %
Isoleucine	0.208 g	13 %
Leucine	0.242 g	7 %
Lysine	0.208 g	7 %
Methionine	0.034 g
Phenylalanine	0.177 g
Proline	0.205 g
Serine	0.146 g
Threonine	0.155 g	9 %
Tryptophan	0.041 g	10 %
Tyrosine	0.123 g
Valine	0.189 g	10 %
Phenylalanine + Tyrosine	0.3 g	11 %
Methionine + Cysteine	0.034 g	2 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	6.25 g	2 %
Fiber	2.71 g	10 %
Sugars	1.43 g
Fructose	0.50 g
Galactose	0.00 g
Glucose	0.64 g
Lactose	0.00 g
Maltose	0.00 g
Sucrose	0.29 g
Net carbs	3.54 g

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	1.428 g	2 %
Saturated fatty acids	0.186 g	1 %
Butanoic acid	0.000 g
Decanoic acid	0.000 g
Dodecanoic acid	0.007 g
Hexadecanoic acid	0.166 g
Hexanoic acid	0.000 g
Octadecanoic acid	0.007 g
Octanoic acid	0.000 g
Tetradecanoic acid	0.007 g
Monounsaturated fatty acids	0.109 g
Docosenoic acid	0.000 g
Eicosenoic acid	0.000 g
Hexadecenoic acid	0.000 g
Octadecenoic acid	0.109 g
Polyunsaturated fatty acids	0.704 g
Docosahexaenoic n-3 acid (DHA)	0.000 g
Docosapentaenoic n-3 acid (DPA)	0.000 g
Eicosapentaenoic n-3 acid (EPA)	0.000 g
Eicosatetraenoic acid	0.004 g
Octadecadienoic acid	0.304 g
Octadecatetraenoic acid	0.000 g
Octadecatrienoic acid	0.396 g
Fatty acids, total trans	0.000 g

Sterols
Nutrient	Amount	DV
Cholesterol	0.00 mg	0 %

Other
Nutrient	Amount	DV
Alcohol, ethyl	0.0 g
Ash	0.86 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Water	105.99 g

Foods related to kale, without salt, drained, boiled, cooked, frozen

Kale, without salt, drained, boiled, cooked, frozen contains 42 calories per 118 g serving. This serving contains 1.4 g of fat, 3.5 g of protein and 6.3 g of carbohydrate. The latter is 1.4 g sugar and 2.7 g of dietary fiber, the rest is complex carbohydrate. Kale, without salt, drained, boiled, cooked, frozen contains 0.2 g of saturated fat and 0 mg of cholesterol per serving. 118 g of Kale, without salt, drained, boiled, cooked, frozen contains 172.28 mcg vitamin A, 21.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.99 mg of iron, 177.00 mg of calcium, 170 mg of potassium. Kale, without salt, drained, boiled, cooked, frozen belong to 'Vegetables and Vegetable Products' food category.

Food properties
Source	USDA Standard reference
Category	Vegetables and Vegetable Products

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Kale, without salt, drained, boiled, cooked, frozen nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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