Skip to content
[N]extrient

Kale Drained Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Kale, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 349% of the daily recommended Vitamin K, making Kale Drained Without Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.9g), fat (1.2g), and carbohydrates (5.3g) per 100g. With 36 calories per 100g, Kale Drained Without Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 16mg of sodium, Kale Drained Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Kale Drained Without Salt (Cooked, Boiled) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories36KCAL
Protein2.9G
Fat1.2G
Carbs5.3G
Fiber4G

Calorie Distribution

44kcal
  • Protein27%2.9 g
  • Fat25%1.2 g
  • Carbs49%5.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.8G
Energy36.0KCAL
Protein2.9G
Total lipid (fat)1.2G
Carbohydrate, by difference5.3G
Fiber, total dietary4.0G
Total Sugars1.2G
Cholesterol0MG
Vitamin C, total ascorbic acid17.8MG
Thiamin0.06MG
Riboflavin0.14MG
Niacin0.46MG
Vitamin B-60.06MG
Folate, total65.0UG
Vitamin B-120UG
Vitamin A, RAE146UG
Vitamin E (alpha-tocopherol)1.6MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)419UG
Calcium, Ca150MG
Iron, Fe0.84MG
Magnesium, Mg25.0MG
Phosphorus, P42.0MG
Potassium, K144MG
Sodium, Na16.0MG
Zinc, Zn0.27MG
Copper, Cu0.07MG
Manganese, Mn0.54MG
Selenium, Se0.90UG
Energy151kJ
Ash0.73G
Sucrose0.25G
Glucose0.54G
Fructose0.42G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.17MG
Folic acid0UG
Folate, food65.0UG
Folate, DFE65.0UG
Choline, total0.40MG
Betaine0.30MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1731UG
Carotene, alpha10.0UG
Cryptoxanthin, beta26.0UG
Vitamin A, IU2915IU
Lycopene0UG
Lutein + zeaxanthin4983UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.12MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.17G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.006G
SFA 14:00.006G
SFA 16:00.16G
SFA 18:00.006G
Fatty acids, total monounsaturated0.10G
MUFA 16:10G
MUFA 18:10.10G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.66G
PUFA 18:20.29G
PUFA 18:30.37G
PUFA 18:40G
PUFA 20:40.003G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.04G
Threonine0.13G
Isoleucine0.18G
Leucine0.20G
Lysine0.18G
Methionine0.03G
Cystine0.04G
Phenylalanine0.15G
Tyrosine0.10G
Valine0.16G
Arginine0.16G
Histidine0.17G
Alanine0.15G
Aspartic acid0.26G
Glutamic acid0.33G
Glycine0.14G
Proline0.17G
Serine0.12G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (118g)423.5g1.4g6.3g

Scaled from Kale Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Brussels Sprouts Unprepared (Frozen)

41 kcal3.8g protein

Potatoes Hash Brown Home-prepared

265 kcal3g protein

Peppers Sweet Red Drained with Salt (Cooked, Boiled)

26 kcal0.9g protein

Vegetable Juice Bolthouse Farms Daily Greens

31 kcal0.5g protein

Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled)

20 kcal2.3g protein

Pimento (Canned)

23 kcal1.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Collards Drained Without Salt (Cooked, Boiled)

33 kcal2.71g protein

Turnip Greens and Turnips Drained Without Salt (Frozen, Cooked, Boiled)

35 kcal2.99g protein

Collards (Raw)

32 kcal3.02g protein

Collards Drained with Salt (Cooked, Boiled)

33 kcal2.71g protein

Kale Drained Without Salt (Frozen, Cooked, Boiled)

36 kcal2.94g protein

Turnip Greens and Turnips Drained with Salt (Frozen, Cooked, Boiled)

34 kcal2.99g protein

Nutrient Highlights

  • Kale Drained Without Salt (Cooked, Boiled) is a excellent source of Vitamin C (20% DV) — see top foods ranked by Vitamin C
  • Kale Drained Without Salt (Cooked, Boiled) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
  • Kale Drained Without Salt (Cooked, Boiled) is a good source of Calcium (12% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Kale Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 11% (#909 of 8,262)
  • Vitamin C: top 11% (#909 of 8,262)
  • Fiber: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories36
% Daily Value*
Total Fat 1.2G2%
Cholesterol 0MG0%
Sodium 16.0MG1%
Total Carbohydrate 5.3G2%
Dietary Fiber 4.0G14%
Total Sugars 1.2G
Protein 2.9G6%
Vitamin D 0UG0%
Calcium 150MG12%
Iron 0.84MG5%
Potassium 144MG3%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169238.

View on USDA FoodData Central →