Kale, fresh, cooked
Kale, fresh, cooked, no added fat
Category: Vegetables and Vegetable Products
100g of Kale, fresh, cooked contains 46 kcal calories, 3.13g protein, and 70.1mg vitamin c per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 46 kcal | 2% |
| Protein | 3.13 g | 6% |
| Carbohydrates | 4.74 g | 2% |
| Total fat | 1.6 g | 2% |
| Fiber | 4.4 g | 16% |
| Sugars | 0.86 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 181 mg | 8% |
| Potassium | 373 mg | 8% |
| Calcium | 272 mg | 21% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 59 mg | 5% |
| Iron | 1.72 mg | 10% |
| Zinc | 0.42 mg | 4% |
| Copper | 0.06 mg | 6% |
| Selenium | 1 µg | 2% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 0.19 g | 1% |
| Monounsaturated fat | 0.11 g | — |
| Polyunsaturated fat | 0.72 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 245 µg | 27% |
| Retinol | 0 µg | — |
| Vitamin C | 70.1 mg | 78% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 418.1 µg | 348% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (B9) | 50 µg | 13% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 0.5 mg | 0% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 2,923 µg | — |
| Alpha-carotene | 0 µg | — |
| Beta-cryptoxanthin | 27 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 6,375 µg | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 88.53 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- 10205 1 cup
- 130 g
- 90000 Quantity not specified
- 65 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2022-10-28
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