Kale, cooked, boiled, drained, without salt

100 g: 36 kcal, 2.9 g protein, 5.3 g carbohydrate and 1.2 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories35

% Daily Value*

Total Fat 1g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 5g	2%
Dietary Fiber 4g	14%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 3g	6%
Vitamin D 0mcg	0%
Calcium 150mg	10%
Iron 0.8mg	4%
Potassium 140mg	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 100 g gives you

High in Manganese (24% DV), Vitamin C (20% DV), Vitamin K (349% DV)

Low in total fat, saturated fat, cholesterol, sodium

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: 5 g 48%
Fat: 1 g 25%

Compared with other foods

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

Calories: less than 91% 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 85% of foods
Total sugars: less than 52% of foods
Sodium: less than 79% of foods

All nutrients (57)

Amounts for 100 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	36 kcal	36 kcal
Protein	2.94 g	2.94 g	6%
Carbohydrate	5.3 g	5.3 g	2%
Dietary fiber	4 g	4 g	14%
Total sugars	1.21 g	1.21 g
Water	89.8 g	89.8 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	1.21 g	1.21 g	2%
Saturated fat	0.175 g	0.175 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.102 g	0.102 g
Polyunsaturated fat	0.66 g	0.66 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	150 mg	150 mg	12%
Iron	0.84 mg	0.84 mg	5%
Magnesium	25 mg	25 mg	6%
Phosphorus	42 mg	42 mg	3%
Potassium	144 mg	144 mg	3%
Sodium	16 mg	16 mg	1%
Zinc	0.27 mg	0.27 mg	2%
Copper	0.067 mg	0.067 mg	7%
Manganese	0.542 mg	0.542 mg	24%
Selenium	0.9 mcg	0.9 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	146 mcg	146 mcg	16%
Vitamin C	17.8 mg	17.8 mg	20%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.61 mg	1.61 mg	11%
Vitamin K	419 mcg	419 mcg	349%
Thiamin (B1)	0.063 mg	0.063 mg	5%
Riboflavin (B2)	0.14 mg	0.14 mg	11%
Niacin (B3)	0.457 mg	0.457 mg	3%
Pantothenic acid (B5)	0.17 mg	0.17 mg	3%
Vitamin B6	0.063 mg	0.063 mg	4%
Folate	65 mcg	65 mcg	16%
Vitamin B12	0 mcg	0 mcg	0%
Choline	0.4 mg	0.4 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.035 g	0.035 g
Threonine	0.131 g	0.131 g
Isoleucine	0.176 g	0.176 g
Leucine	0.205 g	0.205 g
Lysine	0.176 g	0.176 g
Methionine	0.029 g	0.029 g
Cystine	0.039 g	0.039 g
Phenylalanine	0.15 g	0.15 g
Tyrosine	0.104 g	0.104 g
Valine	0.16 g	0.16 g
Arginine	0.163 g	0.163 g
Histidine	0.172 g	0.172 g
Alanine	0.148 g	0.148 g
Aspartic acid	0.263 g	0.263 g
Glutamic acid	0.332 g	0.332 g
Glycine	0.141 g	0.141 g
Proline	0.174 g	0.174 g
Serine	0.124 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 169238(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.