Kale · Brassica napus var. pabularia

Kale, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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8 forms & preparations

Kale, cooked, boiled, drained, with salt Kale, cooked, boiled, drained, without salt Kale, frozen, cooked, boiled, drained, with salt Kale, frozen, cooked, boiled, drained, without salt Kale, frozen, unprepared Kale, scotch, cooked, boiled, drained, with salt Kale, scotch, cooked, boiled, drained, without salt Kale, scotch, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Kale, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

28 kcal Calories

1.9 g Protein

5.6 g Carbs

0.4 g Fat

Excellent nutrient density 67/100

How many beneficial nutrients Kale, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Kale, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

28 kcal / serving

67% from carbs

Carbs 67%

5.6 g per serving
Fat 11%

0.4 g per serving
Protein 23%

1.9 g per serving

What Kale, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K681% Vitamin A (RAE)76% Vitamin C46% Manganese18% Copper17%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	5.6 g	2%
Dietary Fiber	2.0 g	7%
Total Sugars	1.3 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	103.0 mg	—
Omega-6 Fatty Acids	79.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	1.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	43.0 mg	—
Stearic Acid	2.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	28.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	79.0 mg	—
Arachidonic Acid	1.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.9 g	4%
Histidine	40.0 mg	—
Isoleucine	114.0 mg	—
Leucine	133.0 mg	—
Lysine	114.0 mg	—
Methionine	18.0 mg	—
Phenylalanine	97.0 mg	—
Threonine	85.0 mg	—
Tryptophan	23.0 mg	—
Valine	104.0 mg	—
Alanine	96.0 mg	—
Arginine	106.0 mg	—
Aspartic Acid	170.0 mg	—
Cystine	25.0 mg	—
Glutamic Acid	216.0 mg	—
Glycine	92.0 mg	—
Proline	113.0 mg	—
Serine	80.0 mg	—
Tyrosine	67.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	681.0 mcg	76%
Vitamin C	41.0 mg	46%
Vitamin D	0.0 mcg	0%
Vitamin E	0.9 mg	6%
Vitamin K	817.0 mcg	681%
Thiamin (B1)	0.1 mg	4%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	8%
Folate (B9)	13.0 mcg	3%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%
Choline	0.4 mg	0%
Betaine	0.3 mg	—

Minerals	Amount	% DV
Calcium	72.0 mg	6%
Iron	0.9 mg	5%
Magnesium	18.0 mg	4%
Phosphorus	28.0 mg	2%
Potassium	228.0 mg	5%
Sodium	23.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.2 mg	17%
Manganese	0.4 mg	18%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.9 g	—

About Kale, cooked, boiled, drained, without salt

Kale (Brassica oleracea) is a hardy leafy green and one of the most nutrient-dense vegetables you can eat, a cruciferous cousin of cabbage and broccoli that comes in curly, flat Tuscan, and frilly red varieties. Its sturdy, deep-green leaves have a robust, earthy, slightly bitter flavor that sweetens after a frost or with cooking. Kale is famously rich in vitamins A, C, and K, along with fiber, calcium, and antioxidants, all for very few calories.

It is wonderfully versatile: massaged with dressing for a sturdy raw salad, baked into crisp kale chips, sauteed with garlic, blended into smoothies, or simmered into soups, stews, and pastas. Removing the tough central stem makes the leaves more tender. Choose crisp, deeply colored bunches with no yellowing or wilting, and store kale wrapped in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Kale, cooked, boiled, drained, without salt?

There are 28 calories in 100 g of Kale, cooked, boiled, drained, without salt, or about 36 calories in 1 cup, chopped (130 g).

How much protein is in Kale, cooked, boiled, drained, without salt?

Kale, cooked, boiled, drained, without salt contains 1.9 g of protein per 100 g.

How many carbs are in Kale, cooked, boiled, drained, without salt?

Kale, cooked, boiled, drained, without salt has 5.6 g of carbohydrates per 100 g.

How much fat is in Kale, cooked, boiled, drained, without salt?

Kale, cooked, boiled, drained, without salt provides 0.4 g of total fat per 100 g.

What is Kale, cooked, boiled, drained, without salt a good source of?

Kale, cooked, boiled, drained, without salt is an excellent source of Vitamin K (681% DV), Vitamin A (RAE) (76% DV) and Vitamin C (46% DV) and a good source of Manganese and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.