Kale, cooked, boiled, drained, without salt vs Kale, raw
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, without 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
23 mg
53 mg
Key takeaways
- Kale, cooked, boiled, drained, without 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, without 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, without 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, without 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, without 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, without 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 | 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, without 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 | 23.0 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, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 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, without salt or Kale, raw?
Kale, cooked, boiled, drained, without salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Kale, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more protein: 1.9 g for Kale, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more fiber: 2.0 g for Kale, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.
Is Kale, cooked, boiled, drained, without salt or Kale, raw healthier?
Kale, cooked, boiled, drained, without 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.