Nutritional Information for Kale, frozen, cooked, boiled, drained, without salt
1.000 cup, chopped , 0.500 cup, chopped or diced
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, chopped 130.0 grams |
Max fiber at 30 servings. |
| Protein | 3.69 g |
6.59% |
203% |
| Total lipid (fat) | 0.64 g |
2.13% |
66% |
| Carbohydrate, by difference | 6.80 g |
2.27% |
70% |
| Energy (Calories) | 39.00 kcal |
1.95% |
60% |
| Fiber, total dietary | 2.60 g |
6.84% |
211% |
| Calcium, Ca | 179.40 mg |
17.94% |
552% |
| Iron, Fe | 1.22 mg |
15.25% |
469% |
| Magnesium, Mg | 23.40 mg |
5.85% |
180% |
| Phosphorus, P | 36.40 mg |
5.2% |
160% |
| Potassium, K | 417.30 mg |
8.88% |
273% |
| Sodium, Na | 19.50 mg |
1.3% |
40% |
| Zinc, Zn | 0.23 mg |
2.09% |
64% |
| Manganese, Mn | 0.59 mg |
25.65% |
789% |
| Selenium, Se | 1.17 mcg |
2.13% |
65% |
| Vitamin A, IU | 19115.20 IU |
637.17% |
19605% |
| Vitamin E (alpha-tocopherol) | 1.20 mg |
8% |
246% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 32.76 mg |
36.4% |
1120% |
| Thiamin | 0.06 mg |
5% |
154% |
| Riboflavin | 0.15 mg |
11.54% |
355% |
| Niacin | 0.87 mg |
5.44% |
167% |
| Pantothenic acid | 0.07 mg |
1.4% |
43% |
| Vitamin B-6 | 0.11 mg |
8.46% |
260% |
| Folate, total | 18.20 mcg |
4.55% |
140% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 0.65 mg |
0.12% |
4% |
| Vitamin K (phylloquinone) | 1146.60 mcg |
955.5% |
29400% |
| Omega 6 | 0.12 g |
0.77% |
24% |
| Omega 3 | 0.16 g |
7.21% |
222% |
| Ash | 1.22 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 117.65 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 161.20 kJ |
|
|
| Sugars, total | 1.74 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 955.50 mcg_RAE |
|
|
| Carotene, beta | 11469.90 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 25606.10 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 18.20 mcg |
|
|
| Folate, DFE | 18.20 mcg_DFE |
|
|
| Betaine | 0.39 mg |
|
|
| Tryptophan | 0.05 g |
|
|
| Threonine | 0.17 g |
|
|
| Isoleucine | 0.22 g |
|
|
| Leucine | 0.26 g |
|
|
| Lysine | 0.22 g |
|
|
| Methionine | 0.04 g |
|
|
| Cystine | 0.05 g |
|
|
| Phenylalanine | 0.19 g |
|
|
| Tyrosine | 0.13 g |
|
|
| Valine | 0.20 g |
|
|
| Arginine | 0.21 g |
|
|
| Histidine | 0.08 g |
|
|
| Alanine | 0.19 g |
|
|
| Aspartic acid | 0.33 g |
|
|
| Glutamic acid | 0.42 g |
|
|
| Glycine | 0.18 g |
|
|
| Proline | 0.22 g |
|
|
| Serine | 0.16 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.08 g |
|
|
| Fatty acids, total monounsaturated | 0.05 g |
|
|
| Fatty acids, total polyunsaturated | 0.31 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup, chopped or diced 65.0 grams |
Max fiber at 61 servings. |
| Protein | 1.85 g |
3.3% |
203% |
| Total lipid (fat) | 0.32 g |
1.07% |
66% |
| Carbohydrate, by difference | 3.40 g |
1.13% |
70% |
| Energy (Calories) | 19.50 kcal |
0.98% |
60% |
| Fiber, total dietary | 1.30 g |
3.42% |
211% |
| Calcium, Ca | 89.70 mg |
8.97% |
552% |
| Iron, Fe | 0.61 mg |
7.63% |
469% |
| Magnesium, Mg | 11.70 mg |
2.93% |
180% |
| Phosphorus, P | 18.20 mg |
2.6% |
160% |
| Potassium, K | 208.65 mg |
4.44% |
273% |
| Sodium, Na | 9.75 mg |
0.65% |
40% |
| Zinc, Zn | 0.12 mg |
1.09% |
67% |
| Manganese, Mn | 0.29 mg |
12.61% |
776% |
| Selenium, Se | 0.59 mcg |
1.07% |
66% |
| Vitamin A, IU | 9557.60 IU |
318.59% |
19605% |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
4% |
246% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 16.38 mg |
18.2% |
1120% |
| Thiamin | 0.03 mg |
2.5% |
154% |
| Riboflavin | 0.07 mg |
5.38% |
331% |
| Niacin | 0.44 mg |
2.75% |
169% |
| Pantothenic acid | 0.03 mg |
0.6% |
37% |
| Vitamin B-6 | 0.06 mg |
4.62% |
284% |
| Folate, total | 9.10 mcg |
2.28% |
140% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 0.33 mg |
0.06% |
4% |
| Vitamin K (phylloquinone) | 573.30 mcg |
477.75% |
29400% |
| Omega 6 | 0.06 g |
0.39% |
24% |
| Omega 3 | 0.08 g |
3.6% |
222% |
| Ash | 0.61 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 58.83 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 80.60 kJ |
|
|
| Sugars, total | 0.87 g |
|
|
| Copper, Cu | 0.03 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 477.75 mcg_RAE |
|
|
| Carotene, beta | 5734.95 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 12803.05 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 9.10 mcg |
|
|
| Folate, DFE | 9.10 mcg_DFE |
|
|
| Betaine | 0.20 mg |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.08 g |
|
|
| Isoleucine | 0.11 g |
|
|
| Leucine | 0.13 g |
|
|
| Lysine | 0.11 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.09 g |
|
|
| Tyrosine | 0.07 g |
|
|
| Valine | 0.10 g |
|
|
| Arginine | 0.10 g |
|
|
| Histidine | 0.04 g |
|
|
| Alanine | 0.09 g |
|
|
| Aspartic acid | 0.17 g |
|
|
| Glutamic acid | 0.21 g |
|
|
| Glycine | 0.09 g |
|
|
| Proline | 0.11 g |
|
|
| Serine | 0.08 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.04 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.15 g |
|
|