Kale, cooked, boiled, drained, with salt vs Kale, raw
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, with salt
28 kcal
Kale, raw
35 kcal
Calories
28 kcal
35 kcal
Protein
1.9 g
2.9 g
Carbs
5.6 g
4.4 g
Fiber
2.0 g
4.1 g
Sugars
1.3 g
0.8 g
Fat
0.4 g
1.5 g
Sodium
259 mg
53 mg
Key takeaways
- Kale, cooked, boiled, drained, with salt has 21% fewer calories (28 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.9 g).
- Kale, raw has more carbs (4.4 g vs 5.6 g).
- Kale, raw has more fiber (4.1 g vs 2.0 g).
- Kale, raw has more sugars (0.8 g vs 1.3 g).
| Macronutrients | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calories | 28 kcal | 35 kcal |
| Protein | 1.9 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 5.6 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | 1.3 g | 0.8 g |
| Water | 91.2 g | 89.6 g |
| Carbohydrates | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 5.6 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | 1.3 g | 0.8 g |
| Fats & Fatty Acids | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.4 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 103.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 79.0 mg | 138.0 mg |
| Protein & Amino Acids | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Protein | 1.9 g | 2.9 g |
| Histidine | 40.0 mg | 69.0 mg |
| Isoleucine | 114.0 mg | 197.0 mg |
| Leucine | 133.0 mg | 231.0 mg |
| Lysine | 114.0 mg | 197.0 mg |
| Methionine | 18.0 mg | 32.0 mg |
| Phenylalanine | 97.0 mg | 169.0 mg |
| Threonine | 85.0 mg | 147.0 mg |
| Tryptophan | 23.0 mg | 40.0 mg |
| Valine | 104.0 mg | 181.0 mg |
| Alanine | 96.0 mg | 166.0 mg |
| Arginine | 106.0 mg | 184.0 mg |
| Aspartic Acid | 170.0 mg | 295.0 mg |
| Cystine | 25.0 mg | 44.0 mg |
| Glutamic Acid | 216.0 mg | 374.0 mg |
| Glycine | 92.0 mg | 159.0 mg |
| Proline | 113.0 mg | 196.0 mg |
| Serine | 80.0 mg | 139.0 mg |
| Tyrosine | 67.0 mg | 117.0 mg |
| Vitamins | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 681.0 mcg | 769.0 mcg |
| Vitamin C | 41.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.5 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 13.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Choline | 0.4 mg | ~ |
| Betaine | 0.3 mg | ~ |
| Minerals | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calcium | 72.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 28.0 mg | 56.0 mg |
| Potassium | 228.0 mg | 447.0 mg |
| Sodium | 259.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.9 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Kale, cooked, boiled, drained, with salt or Kale, raw?
Kale, cooked, boiled, drained, with salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Kale, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more protein: 1.9 g for Kale, cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more fiber: 2.0 g for Kale, cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.
Is Kale, cooked, boiled, drained, with salt or Kale, raw healthier?
Kale, cooked, boiled, drained, with salt is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.