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[N]extrient

Kale Drained Without Salt (Frozen, Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Kale, frozen, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 348% of the daily recommended Vitamin K, making Kale Drained Without Salt (Frozen, 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 (Frozen, Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 16mg of sodium, Kale Drained Without Salt (Frozen, Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Kale Drained Without Salt (Frozen, Cooked, Boiled) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value. Composed of 90% water by weight, Kale Drained Without Salt (Frozen, Cooked, Boiled) also contributes to daily hydration.

Calories36KCAL
Protein2.9G
Fat1.2G
Carbs5.3G
Fiber0g

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
Vitamin C, total ascorbic acid17.8MG
Thiamin0.06MG
Riboflavin0.14MG
Niacin0.46MG
Vitamin B-60.06MG
Folate, total65.0UG
Vitamin A, RAE146UG
Vitamin E (alpha-tocopherol)1.6MG
Vitamin K (phylloquinone)418UG
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
Energy (Atwater General Factors)44.0KCAL
Energy (Atwater Specific Factors)36.0KCAL
Energy151kJ
Nitrogen0.47G
Ash0.73G
Sugars, Total1.1G
Sucrose0.16G
Glucose0.54G
Fructose0.42G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.17MG
Carotene, beta1730UG
Carotene, alpha10.0UG
Cryptoxanthin, beta26.0UG
Lycopene0UG
Lutein + zeaxanthin4980UG
Tocopherol, beta0MG
Tocopherol, gamma0.12MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG

Common Serving Sizes

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

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

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Nutritionally Similar Foods

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Nutrient Highlights

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

Dietary Considerations

  • Kale Drained Without Salt (Frozen, 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)

Explore by Nutrient

Top foods in ProteinTop 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 0g0%
Total Sugars 0
Protein 2.9G6%
Vitamin D 0mcg0%
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: 326196.

View on USDA FoodData Central →