Kale, frozen, 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 —
Trans Fat —
Cholesterol —
Sodium 15mg	1%
Total Carbohydrate 5g	2%
Dietary Fiber —
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 3g	6%
Vitamin D —
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 (348% DV)

Low in total fat, 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
Total sugars: less than 53% of foods
Sodium: less than 79% of foods

All nutrients (25)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
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%
Total sugars	1.12 g	1.12 g
Water	89.8 g	89.8 g

Fats and fatty acids (1)
Nutrient	Portion	100 g	% DV
Total fat	1.21 g	1.21 g	2%

Minerals (9)
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%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	146 mcg	146 mcg	16%
Vitamin C	17.8 mg	17.8 mg	20%
Vitamin E	1.61 mg	1.61 mg	11%
Vitamin K	418 mcg	418 mcg	348%
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%

Similar foods

Sources

USDA FoodData Central record 326196(Foundation Foods)
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.