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Food Nutrients
All Food Categories | Vegetables and Vegetable Products


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

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 cup, chopped 130.00 g0.500 cup, chopped or diced 65.00 g
Energy30.00 kcal39.000 kcal19.500 kcal
Protein2.84 g3.692 g1.846 g
Fiber, total dietary2.00 g2.600 g1.300 g
Total lipid (fat)0.49 g0.637 g0.319 g
Energy124.00 kJ161.200 kJ80.600 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Water90.50 g117.650 g58.825 g
Ash0.94 g1.222 g0.611 g
Theobromine0.00 mg0.000 mg0.000 mg
Alcohol, ethyl0.00 g0.000 g0.000 g
Carbohydrate, by difference5.23 g6.799 g3.400 g
Sugars, total1.34 g1.742 g0.871 g
Sodium, Na15.00 mg19.500 mg9.750 mg
Magnesium, Mg18.00 mg23.400 mg11.700 mg
Copper, Cu0.05 mg0.061 mg0.031 mg
Potassium, K321.00 mg417.300 mg208.650 mg
Zinc, Zn0.18 mg0.234 mg0.117 mg
Manganese, Mn0.45 mg0.585 mg0.292 mg
Iron, Fe0.94 mg1.222 mg0.611 mg
Phosphorus, P28.00 mg36.400 mg18.200 mg
Calcium, Ca138.00 mg179.400 mg89.700 mg
Selenium, Se0.90 g1.170 g0.585 g
Lycopene0.00 g0.000 g0.000 g
Carotene, beta8823.00 g11469.900 g5734.950 g
Vitamin C, total ascorbic acid25.20 mg32.760 mg16.380 mg
Vitamin A, RAE735.00 g955.500 g477.750 g
Vitamin B-120.00 g0.000 g0.000 g
Vitamin E (alpha-tocopherol)0.92 mg1.196 mg0.598 mg
Retinol0.00 g0.000 g0.000 g
Thiamin0.04 mg0.056 mg0.028 mg
Vitamin D0.00 IU0.000 IU0.000 IU
Pantothenic acid0.05 mg0.069 mg0.034 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g
Vitamin B-60.09 mg0.112 mg0.056 mg
Niacin0.67 mg0.874 mg0.437 mg
Folate, total14.00 g18.200 g9.100 g
Riboflavin0.11 mg0.148 mg0.074 mg
Carotene, alpha0.00 g0.000 g0.000 g
Lutein + zeaxanthin19697.00 g25606.100 g12803.050 g
Vitamin D (D2 + D3)0.00 g0.000 g0.000 g
Vitamin A, IU14704.00 IU19115.200 IU9557.600 IU
8:00.00 g0.000 g0.000 g
12:00.00 g0.003 g0.001 g
Fatty acids, total saturated0.06 g0.082 g0.041 g
16:00.05 g0.069 g0.034 g
14:00.00 g0.003 g0.001 g
10:00.00 g0.000 g0.000 g
18:00.00 g0.003 g0.001 g
4:00.00 g0.000 g0.000 g
6:00.00 g0.000 g0.000 g
Fatty acids, total monounsaturated0.04 g0.047 g0.023 g
16:1 undifferentiated0.00 g0.000 g0.000 g
18:1 undifferentiated0.03 g0.044 g0.022 g
20:10.00 g0.000 g0.000 g
22:1 undifferentiated0.00 g0.000 g0.000 g
Fatty acids, total polyunsaturated0.23 g0.305 g0.153 g
18:40.00 g0.000 g0.000 g
18:3 undifferentiated0.12 g0.163 g0.081 g
18:2 undifferentiated0.10 g0.125 g0.062 g
20:4 undifferentiated0.00 g0.001 g0.001 g
20:5 n-3 (EPA)0.00 g0.000 g0.000 g
22:5 n-3 (DPA)0.00 g0.000 g0.000 g
22:6 n-3 (DHA)0.00 g0.000 g0.000 g
Cholesterol0.00 mg0.000 mg0.000 mg
Amino Acids
Histidine0.06 g0.078 g0.039 g
Proline0.17 g0.220 g0.110 g
Leucine0.20 g0.259 g0.129 g
Arginine0.16 g0.205 g0.103 g
Glutamic acid0.32 g0.420 g0.210 g
Glycine0.14 g0.178 g0.089 g
Threonine0.13 g0.165 g0.083 g
Tyrosine0.10 g0.131 g0.066 g
Lysine0.17 g0.221 g0.111 g
Aspartic acid0.25 g0.330 g0.165 g
Phenylalanine0.15 g0.190 g0.095 g
Alanine0.14 g0.186 g0.093 g
Valine0.16 g0.203 g0.101 g
Cystine0.04 g0.049 g0.025 g
Isoleucine0.17 g0.221 g0.111 g
Methionine0.03 g0.035 g0.018 g
Tryptophan0.04 g0.046 g0.023 g
Serine0.12 g0.156 g0.078 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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