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[N]extrient

Kale Unprepared (Frozen)

SR Legacy·Comprehensive Reference Data

Kale, frozen, unprepared

Vegetables and Vegetable Products

A 100g serving covers 278% of the daily recommended Vitamin K, making Kale Unprepared (Frozen) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.7g), fat (0.5g), and carbohydrates (4.9g) per 100g. With 28 calories per 100g, Kale Unprepared (Frozen) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 15mg of sodium, Kale Unprepared (Frozen) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Kale Unprepared (Frozen) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.

Calories28KCAL
Protein2.7G
Fat0.46G
Carbs4.9G
Fiber2G

Calorie Distribution

35kcal
  • Protein31%2.7 g
  • Fat12%0.46 g
  • Carbs57%4.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water91.1G
Energy28.0KCAL
Protein2.7G
Total lipid (fat)0.46G
Carbohydrate, by difference4.9G
Fiber, total dietary2.0G
Total Sugars0.85G
Cholesterol0MG
Vitamin C, total ascorbic acid39.3MG
Thiamin0.06MG
Riboflavin0.11MG
Niacin0.70MG
Vitamin B-60.09MG
Folate, total17.0UG
Vitamin B-120UG
Vitamin A, RAE206UG
Vitamin E (alpha-tocopherol)0.57MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)334UG
Calcium, Ca136MG
Iron, Fe0.93MG
Magnesium, Mg18.0MG
Phosphorus, P29.0MG
Potassium, K333MG
Sodium, Na15.0MG
Zinc, Zn0.18MG
Copper, Cu0.05MG
Manganese, Mn0.44MG
Selenium, Se0.90UG
Energy116kJ
Ash0.88G
Pantothenic acid0.05MG
Folic acid0UG
Folate, food17.0UG
Folate, DFE17.0UG
Choline, total0.40MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2460UG
Carotene, alpha0UG
Cryptoxanthin, beta23.0UG
Vitamin A, IU4120IU
Lycopene0UG
Lutein + zeaxanthin5360UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.06G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.002G
SFA 14:00.002G
SFA 16:00.05G
SFA 18:00.002G
Fatty acids, total monounsaturated0.03G
MUFA 16:10G
MUFA 18:10.03G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.22G
PUFA 18:20.09G
PUFA 18:30.12G
PUFA 18:40G
PUFA 20:40.001G
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
Tryptophan0.03G
Threonine0.12G
Isoleucine0.16G
Leucine0.19G
Lysine0.16G
Methionine0.03G
Cystine0.04G
Phenylalanine0.14G
Tyrosine0.09G
Valine0.14G
Arginine0.15G
Histidine0.06G
Alanine0.13G
Aspartic acid0.24G
Glutamic acid0.30G
Glycine0.13G
Proline0.16G
Serine0.11G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (67g)191.8g0.3g3.3g
package (10 oz) (94g)262.5g0.4g4.6g
package (10 oz) (284g)807.6g1.3g13.9g

Scaled from Kale Unprepared (Frozen)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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Nutrient Highlights

  • Kale Unprepared (Frozen) is a excellent source of Vitamin C (44% DV) — see top foods ranked by Vitamin C
  • Kale Unprepared (Frozen) is a good source of Calcium (10% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Kale Unprepared (Frozen) is naturally low in sodium at 15mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Kale Unprepared (Frozen) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 4% (#330 of 8,262)
  • Calcium: 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

Calories28
% Daily Value*
Total Fat 0.46G1%
Cholesterol 0MG0%
Sodium 15.0MG1%
Total Carbohydrate 4.9G2%
Dietary Fiber 2.0G7%
Total Sugars 0.85G
Protein 2.7G5%
Vitamin D 0UG0%
Calcium 136MG10%
Iron 0.93MG5%
Potassium 333MG7%

* 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: 169239.

View on USDA FoodData Central →