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.