Kale, cooked, boiled, drained, with salt

1 cup (118 g): 52 kcal, 3.5 g protein, 6.3 g carbohydrate and 1.4 g fat.

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Nutrition Facts

Serving size1 cup (118 g)

Amount per serving

Calories50

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 300mg	13%
Total Carbohydrate 6g	2%
Dietary Fiber 3g	10%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 3g	7%
Vitamin D 0mcg	0%
Calcium 180mg	15%
Iron 1mg	6%
Potassium 170mg	4%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (118 g) gives you

High in Manganese (28% DV), Vitamin C (23% DV), Vitamin K (412% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 48% carbohydrate · 25% fat

Protein: 3 g 27%
Carbs: 6 g 48%
Fat: 1 g 25%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 88% of foods
Protein: more than 29% of foods
Total fat: less than 71% of foods
Carbohydrate: more than 45% of foods
Dietary fiber: more than 73% of foods
Total sugars: less than 52% of foods
Sodium: less than 30% of foods

All nutrients (57)

Amounts for 1 cup (118 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	51.9 kcal	44 kcal
Protein	3.47 g	2.94 g	7%
Carbohydrate	6.25 g	5.3 g	2%
Dietary fiber	2.71 g	2.3 g	10%
Total sugars	1.43 g	1.21 g
Water	106 g	89.8 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	1.43 g	1.21 g	2%
Saturated fat	0.184 g	0.156 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.107 g	0.091 g
Polyunsaturated fat	0.695 g	0.589 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	177 mg	150 mg	14%
Iron	0.991 mg	0.84 mg	6%
Magnesium	29.5 mg	25 mg	7%
Phosphorus	49.6 mg	42 mg	4%
Potassium	170 mg	144 mg	4%
Sodium	297 mg	252 mg	13%
Zinc	0.319 mg	0.27 mg	3%
Copper	0.079 mg	0.067 mg	9%
Manganese	0.64 mg	0.542 mg	28%
Selenium	1.18 mcg	1 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	172 mcg	146 mcg	19%
Vitamin C	21 mg	17.8 mg	23%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.9 mg	1.61 mg	13%
Vitamin K	494 mcg	419 mcg	412%
Thiamin (B1)	0.074 mg	0.063 mg	6%
Riboflavin (B2)	0.165 mg	0.14 mg	13%
Niacin (B3)	0.539 mg	0.457 mg	3%
Pantothenic acid (B5)	0.201 mg	0.17 mg	4%
Vitamin B6	0.074 mg	0.063 mg	4%
Folate	76.7 mcg	65 mcg	19%
Vitamin B12	0 mcg	0 mcg	0%
Choline	0.472 mg	0.4 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.041 g	0.035 g
Threonine	0.155 g	0.131 g
Isoleucine	0.208 g	0.176 g
Leucine	0.242 g	0.205 g
Lysine	0.208 g	0.176 g
Methionine	0.034 g	0.029 g
Cystine	0.046 g	0.039 g
Phenylalanine	0.177 g	0.15 g
Tyrosine	0.123 g	0.104 g
Valine	0.189 g	0.16 g
Arginine	0.192 g	0.163 g
Histidine	0.203 g	0.172 g
Alanine	0.175 g	0.148 g
Aspartic acid	0.31 g	0.263 g
Glutamic acid	0.392 g	0.332 g
Glycine	0.166 g	0.141 g
Proline	0.205 g	0.174 g
Serine	0.146 g	0.124 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169355(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.