Kale Nutrition Facts
6 varieties — data from USDA FoodData Central. • Category: Vegetables and Vegetable Products
All Kale Varieties
Values per 100g. Click a row for full micronutrient data.
| Variety | Cal | Protein | Fat | Carbs | Fiber | Sodium | Calcium | Iron | Vit C | Potassium |
|---|---|---|---|---|---|---|---|---|---|---|
| Kale, cooked, boiled, drained, with salt | 44 | 2.9g | 1.2g | 5.3g | 2.3g | 252mg | 150mg | 0.8mg | 17.8mg | 144mg |
| Kale, cooked, boiled, drained, without salt | 36 | 2.9g | 1.2g | 5.3g | 4g | 16mg | 150mg | 0.8mg | 17.8mg | 144mg |
| Kale, frozen, cooked, boiled, drained, with salt | 36 | 2.9g | 1.2g | 5.3g | 2.3g | 252mg | 150mg | 0.8mg | 17.8mg | 144mg |
| Kale, frozen, cooked, boiled, drained, without salt | 36 | 2.9g | 1.2g | 5.3g | 2.3g | 16mg | 150mg | 0.8mg | 17.8mg | 144mg |
| Kale, frozen, unprepared | 28 | 2.7g | 0.5g | 4.9g | 2g | 15mg | 136mg | 0.9mg | 39.3mg | 333mg |
| Kale, raw | 35 | 2.9g | 1.5g | 4.4g | 4.1g | 53mg | 254mg | 1.6mg | 93.4mg | 348mg |
Recipes using Kale
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