Nutritional value of Kale cooked, boiled, drained, without salt
Serving Size: 1 Cup, 130 g
Calories 36 Kcal. Calories from Fat 4.68 Kcal.
| Proximity |
Amount |
% DV |
| Water |
118.56 g |
N/D |
| Energy |
36 Kcal |
N/D |
| Energy |
152 kJ |
N/D |
| Protein |
2.47 g |
4.94% |
| Total Fat (lipid) |
0.52 g |
1.49% |
| Ash |
1.13 g |
N/D |
| Carbohydrate |
7.32 g |
5.63% |
| Total dietary Fiber |
2.6 g |
6.84% |
| Soluble Fiber |
1.17 g |
N/D |
| Insoluble Fiber |
1.43 g |
N/D |
| Total Sugars |
1.62 g |
N/D |
| Minerals |
Amount |
% DV |
| Calcium, Ca |
94 mg |
9.40% |
| Iron, Fe |
1.17 mg |
14.63% |
| Magnesium, Mg |
23 mg |
5.48% |
| Phosphorus, P |
36 mg |
5.14% |
| Potassium, K |
296 mg |
6.30% |
| Sodium, Na |
30 mg |
2.00% |
| Zinc, Zn |
0.31 mg |
2.82% |
| Copper, Cu |
0.203 mg |
22.56% |
| Manganese, Mn |
0.541 mg |
23.52% |
| Selenium, Se |
1.2 µg |
2.18% |
| Vitamins |
Amount |
% DV |
| Water soluble Vitamins |
|
|
| Vitamin B1 (Thiamin) |
0.069 mg |
5.75% |
| Vitamin B2 (Riboflavin) |
0.091 mg |
7.00% |
| Vitamin B3 (Niacin) |
0.65 mg |
4.06% |
| Vitamin B5 (Pantothenic acid) |
0.064 mg |
1.28% |
| Vitamin B6 (Pyridoxine) |
0.179 mg |
13.77% |
| Vitamin B9 (Folate) |
17 µg |
4.25% |
| Folic Acid |
0 µg |
N/D |
| Folate, food |
17 µg |
N/D |
| Folate, DEF |
17 µg |
N/D |
| Choline |
0.5 mg |
0.09% |
| Vitamin C (Ascorbic acid) |
53.3 mg |
59.22% |
| Fat soluble Vitamins |
|
|
| Vitamin A, RAE |
885 µg |
126.43% |
| Vitamin A, IU |
17707 IU |
N/D |
| Beta Carotene |
10625 µg |
N/D |
| Betaine |
0.4 mg |
N/D |
| Lutein + zeaxanthin |
23720 µg |
N/D |
| Vitamin E (alpha-tocopherol) |
1.1 mg |
7.33% |
| Vitamin K (phylloquinone) |
1062.1 µg |
885.08% |
| Lipids |
Amount |
% DV |
| Fatty acids, total saturated |
0.068 g |
N/D |
| Lauric acid (dodecanoic acid) 12:00 |
0.001 g |
N/D |
| Myristic acid 14:00(Tetradecanoic acid) |
0.003 g |
N/D |
| pentadecanoic acid (15:00) |
g |
N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) |
0.056 g |
N/D |
| Stearic acid 18:00 (Octadecanoic acid) |
0.003 g |
N/D |
| Fatty acids, total monounsaturated |
0.039 g |
N/D |
| Oleic acid 18:1 (octadecenoic acid) |
0.036 g |
N/D |
| Fatty acids, total polyunsaturated |
0.251 g |
N/D |
| Linoleic acid 18:2 (octadecadienoic acid) |
0.103 g |
N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) |
0.134 g |
N/D |
| arachidonic acid 20:4 (Eicosatetraenoic acid) |
0.001 g |
N/D |
| Amino Acids |
Amount |
% DV |
| Tryptophan |
0.03 g |
6.82% |
| Threonine |
0.11 g |
6.25% |
| Isoleucine |
0.148 g |
8.85% |
| Leucine |
0.173 g |
4.68% |
| Lysine |
0.148 g |
4.43% |
| Methionine |
0.023 g |
N/D |
| Cystine |
0.032 g |
N/D |
| Phenylalanine |
0.126 g |
N/D |
| Tyrosine |
0.087 g |
N/D |
| Valine |
0.135 g |
6.39% |
| Arginine |
0.138 g |
N/D |
| Histidine |
0.052 g |
4.22% |
| Alanine |
0.125 g |
N/D |
| Aspartic acid |
0.221 g |
N/D |
| Glutamic acid |
0.281 g |
N/D |
| Glycine |
0.12 g |
N/D |
| Proline |
0.147 g |
N/D |
| Serine |
0.104 g |
N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
