Kale · Brassica napus var. pabularia

Kale, frozen, unprepared

Nutrition facts per 100 g · edible portion

Vegetables

Serving size

Compare

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, frozen, unprepared'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

2.7 g Protein

4.9 g Carbs

0.5 g Fat

Excellent nutrient density 60/100

How many beneficial nutrients Kale, frozen, unprepared 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, frozen, unprepared come from — the split across carbs, fat & protein.

28 kcal / serving

57% from carbs

Carbs 57%

4.9 g per serving
Fat 12%

0.5 g per serving
Protein 31%

2.7 g per serving

What Kale, frozen, unprepared 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 C44% Vitamin A (RAE)35% Manganese19% Calcium10%

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	4.9 g	2%
Dietary Fiber	2.0 g	7%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.5 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	117.0 mg	—
Omega-6 Fatty Acids	90.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	2.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	49.0 mg	—
Stearic Acid	2.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	32.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	90.0 mg	—
Arachidonic Acid	1.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.7 g	5%
Histidine	56.0 mg	—
Isoleucine	159.0 mg	—
Leucine	186.0 mg	—
Lysine	159.0 mg	—
Methionine	26.0 mg	—
Phenylalanine	136.0 mg	—
Threonine	119.0 mg	—
Tryptophan	32.0 mg	—
Valine	145.0 mg	—
Alanine	134.0 mg	—
Arginine	148.0 mg	—
Aspartic Acid	238.0 mg	—
Cystine	35.0 mg	—
Glutamic Acid	301.0 mg	—
Glycine	128.0 mg	—
Proline	158.0 mg	—
Serine	112.0 mg	—
Tyrosine	94.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	313.0 mcg	35%
Vitamin C	39.3 mg	44%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.1 mg	9%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.1 mg	5%
Folate (B9)	17.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	1%

Minerals	Amount	% DV
Calcium	136.0 mg	10%
Iron	0.9 mg	5%
Magnesium	18.0 mg	4%
Phosphorus	29.0 mg	2%
Potassium	333.0 mg	7%
Sodium	15.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.0 mg	5%
Manganese	0.4 mg	19%
Selenium	0.9 mcg	2%

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

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

About Kale, frozen, unprepared

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, frozen, unprepared?

There are 28 calories in 100 g of Kale, frozen, unprepared, or about 26 calories in 0.33 package (10 oz) (94 g).

How much protein is in Kale, frozen, unprepared?

Kale, frozen, unprepared contains 2.7 g of protein per 100 g.

How many carbs are in Kale, frozen, unprepared?

Kale, frozen, unprepared has 4.9 g of carbohydrates per 100 g.

How much fat is in Kale, frozen, unprepared?

Kale, frozen, unprepared provides 0.5 g of total fat per 100 g.

What is Kale, frozen, unprepared a good source of?

Kale, frozen, unprepared is an excellent source of Vitamin C (44% DV) and Vitamin A (RAE) (35% DV) and a good source of Manganese and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.