Kale, frozen, unprepared

⅓ cup (67 g): 19 kcal, 1.8 g protein, 3.3 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size⅓ cup (67 g)

Amount per serving

Calories20

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 3g	1%
Dietary Fiber 1g	5%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 90mg	8%
Iron 0.6mg	4%
Potassium 220mg	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 ⅓ cup (67 g) gives you

High in Vitamin C (29% DV), Vitamin K (186% 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

31% protein · 57% carbohydrate · 12% fat

Protein: 2 g 31%
Carbs: 3 g 57%
Fat: 0 g 12%

Compared with other foods

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

Calories: less than 94% of foods
Protein: more than 28% of foods
Total fat: less than 79% of foods
Carbohydrate: more than 44% of foods
Dietary fiber: more than 70% of foods
Total sugars: less than 55% of foods
Sodium: less than 80% of foods

All nutrients (57)

Amounts for ⅓ cup (67 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	18.8 kcal	28 kcal
Protein	1.78 g	2.66 g	4%
Carbohydrate	3.27 g	4.88 g	1%
Dietary fiber	1.34 g	2 g	5%
Total sugars	0.57 g	0.85 g
Water	61.1 g	91.1 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.308 g	0.46 g	0%
Saturated fat	0.04 g	0.059 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.023 g	0.034 g
Polyunsaturated fat	0.147 g	0.219 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	91.1 mg	136 mg	7%
Iron	0.623 mg	0.93 mg	3%
Magnesium	12.1 mg	18 mg	3%
Phosphorus	19.4 mg	29 mg	2%
Potassium	223 mg	333 mg	5%
Sodium	10.1 mg	15 mg	0%
Zinc	0.121 mg	0.18 mg	1%
Copper	0.031 mg	0.046 mg	3%
Manganese	0.297 mg	0.443 mg	13%
Selenium	0.603 mcg	0.9 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	138 mcg	206 mcg	15%
Vitamin C	26.3 mg	39.3 mg	29%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.382 mg	0.57 mg	3%
Vitamin K	224 mcg	334 mcg	186%
Thiamin (B1)	0.038 mg	0.056 mg	3%
Riboflavin (B2)	0.075 mg	0.112 mg	6%
Niacin (B3)	0.468 mg	0.698 mg	3%
Pantothenic acid (B5)	0.035 mg	0.052 mg	1%
Vitamin B6	0.06 mg	0.09 mg	4%
Folate	11.4 mcg	17 mcg	3%
Vitamin B12	0 mcg	0 mcg	0%
Choline	0.268 mg	0.4 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.021 g	0.032 g
Threonine	0.08 g	0.119 g
Isoleucine	0.107 g	0.159 g
Leucine	0.125 g	0.186 g
Lysine	0.107 g	0.159 g
Methionine	0.017 g	0.026 g
Cystine	0.023 g	0.035 g
Phenylalanine	0.091 g	0.136 g
Tyrosine	0.063 g	0.094 g
Valine	0.097 g	0.145 g
Arginine	0.099 g	0.148 g
Histidine	0.038 g	0.056 g
Alanine	0.09 g	0.134 g
Aspartic acid	0.159 g	0.238 g
Glutamic acid	0.202 g	0.301 g
Glycine	0.086 g	0.128 g
Proline	0.106 g	0.158 g
Serine	0.075 g	0.112 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 169239(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.