Kale, frozen, cooked, boiled, drained, without salt
You can easily calculate the calorie and nutritional values of Kale, frozen, cooked, boiled, drained, without salt for different amounts (cup, chopped or diced, cup, chopped) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
How many calories are in Kale, frozen, cooked, boiled, drained, without salt?
Kale, frozen, cooked, boiled, drained, without salt contains 30 calories per 100 grams. This value corresponds to about 2% of the daily energy expenditure of an adult burning about 2000 calories a day.
Calorie, carbohydrate, protein and fat percentages of Kale, frozen, cooked, boiled, drained, without salt
100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 5.23 grams of carbohydrate, 2.84 grams of protein and 0.49 grams of fat. It consist of 61% carbohydrate, 33% protein and 6% fat. 57% of total calories of the food are from carbohydrate, 31% are from protein, 12% are from fat.
100 grams of Kale, frozen, cooked, boiled, drained, without salt is approximately 2% of daily carbohydrate needs, 6% of protein needs and 1% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
Calculate nutritional values of Kale, frozen, cooked, boiled, drained, without salt
30 kcal
100 gram(s)
| Amount | 100 g |
|---|---|
| Calorie | 30 kcal |
| Carbohydrate, by difference | 5.23 g |
| Protein | 2.84 g |
| Total lipid (fat) | 0.49 g |
| Water | 90.5 g |
| Fiber, total dietary | 2 g |
| Sugar | 1.34 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 28 mg |
| Potassium, K | 321 mg |
| Sodium, Na | 15 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.047 mg |
| Manganese, Mn | 0.45 mg |
| Selenium, Se | 0.9 µg |
| Vitamin C, total ascorbic acid | 25.2 mg |
| Thiamin | 0.043 mg |
| Riboflavin | 0.114 mg |
| Niacin | 0.672 mg |
| Pantothenic acid | 0.053 mg |
| Vitamin B-6 | 0.086 mg |
| Folate, total | 14 µg |
| Folic acid | 0 µg |
| Folate, food | 14 µg |
| Folate, DFE | 14 µg |
| Choline, total | 0.5 mg |
| Vitamin B-12 | 0 µg |
| Vitamin A, IU | 14704 IU |
| Vitamini A, RAE | 735 µg |
| Retinol | 0 µg |
| Carotene, alpha | 0 µg |
| Carotene, beta | 8823 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + Zeaxantin | 19697 µg |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D | 0 IU |
| Vitamin K (phylloquinone) | 882 µg |
| Fatty acids, total saturated | 0.063 g |
| Fatty acids, total monounsaturated | 0.036 g |
| Fatty acids, total polyunsaturated | 0.235 g |
| Cholesterol | 0 mg |
| Ash | 0.94 g |
| Source | USDA |
How many calories are in other foods in the food group Vegetables and Vegetable Products?
Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.
