United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Full Report (All Nutrients):  11234, Kale, cooked, boiled, drained, without salt
Food Group: Vegetables and Vegetable Products
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 118 g
Proximates Water 1 g 89.82 6 0.360 105.99
Proximates Energy kcal 36 -- -- 42
Proximates Energy kJ 151 -- -- 178
Proximates Protein 1 g 2.94 6 0.180 3.47
Proximates Total lipid (fat) 1 g 1.21 6 0.060 1.43
Proximates Ash 1 g 0.73 6 0.060 0.86
Proximates Carbohydrate, by difference g 5.30 -- -- 6.25
Proximates Fiber, total dietary g 4.0 -- -- 4.7
Proximates Sugars, total 1 g 1.21 2 -- 1.43
Proximates Sucrose 1 g 0.25 2 -- 0.29
Proximates Glucose (dextrose) 1 g 0.54 2 -- 0.64
Proximates Fructose 1 g 0.42 2 -- 0.50
Proximates Lactose 1 g 0.00 2 -- 0.00
Proximates Maltose 1 g 0.00 2 -- 0.00
Proximates Galactose 1 g 0.00 2 -- 0.00
Minerals Calcium, Ca 1 mg 150 6 12.000 177
Minerals Iron, Fe 1 mg 0.84 6 0.040 0.99
Minerals Magnesium, Mg 1 mg 25 6 2.000 30
Minerals Phosphorus, P 1 mg 42 6 1.000 50
Minerals Potassium, K 1 mg 144 6 15.000 170
Minerals Sodium, Na 1 mg 16 6 4.000 19
Minerals Zinc, Zn 1 mg 0.27 6 0.030 0.32
Minerals Copper, Cu 1 mg 0.067 6 0.010 0.079
Minerals Manganese, Mn 1 mg 0.542 6 0.062 0.640
Minerals Selenium, Se µg 0.9 -- -- 1.1
Vitamins Vitamin C, total ascorbic acid 1 mg 17.8 3 4.100 21.0
Vitamins Thiamin 1 mg 0.063 3 0.003 0.074
Vitamins Riboflavin 1 mg 0.140 3 0.015 0.165
Vitamins Niacin 1 mg 0.457 3 0.050 0.539
Vitamins Pantothenic acid 1 mg 0.170 2 -- 0.201
Vitamins Vitamin B-6 1 mg 0.063 3 0.007 0.074
Vitamins Folate, total 1 µg 65 3 11.000 77
Vitamins Folic acid µg 0 -- -- 0
Vitamins Folate, food µg 65 3 11.000 77
Vitamins Folate, DFE µg 65 -- -- 77
Vitamins Choline, total 2 mg 0.4 -- -- 0.5
Vitamins Betaine 2 mg 0.3 1 -- 0.4
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00
Vitamins Vitamin A, RAE µg 146 -- -- 172
Vitamins Retinol µg 0 -- -- 0
Vitamins Carotene, beta 1 µg 1731 3 369.000 2043
Vitamins Carotene, alpha 1 µg 10 3 1.000 12
Vitamins Cryptoxanthin, beta 1 µg 26 3 6.000 31
Vitamins Vitamin A, IU IU 2915 -- -- 3440
Vitamins Lycopene 1 µg 0 3 0.000 0
Vitamins Lutein + zeaxanthin 1 µg 4983 3 809.000 5880
Vitamins Vitamin E (alpha-tocopherol) 1 mg 1.61 2 -- 1.90
Vitamins Vitamin E, added mg 0.00 -- -- 0.00
Vitamins Tocopherol, beta 1 mg 0.00 2 -- 0.00
Vitamins Tocopherol, gamma 1 mg 0.12 2 -- 0.14
Vitamins Tocopherol, delta 1 mg 0.00 2 -- 0.00
Vitamins Tocotrienol, alpha 1 mg 0.00 2 -- 0.00
Vitamins Tocotrienol, beta 1 mg 0.00 2 -- 0.00
Vitamins Tocotrienol, gamma 1 mg 0.00 2 -- 0.00
Vitamins Tocotrienol, delta 1 mg 0.00 2 -- 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0
Vitamins Vitamin D IU 0 -- -- 0
Vitamins Vitamin K (phylloquinone) 1 µg 418.5 3 31.900 493.8
Lipids Fatty acids, total saturated g 0.175 -- -- 0.206
Lipids 4:0 g 0.000 -- -- 0.000
Lipids 6:0 g 0.000 -- -- 0.000
Lipids 8:0 g 0.000 -- -- 0.000
Lipids 10:0 g 0.000 -- -- 0.000
Lipids 12:0 g 0.006 -- -- 0.007
Lipids 14:0 g 0.006 -- -- 0.007
Lipids 16:0 g 0.156 -- -- 0.184
Lipids 18:0 g 0.006 -- -- 0.007
Lipids Fatty acids, total monounsaturated g 0.102 -- -- 0.120
Lipids 16:1 undifferentiated g 0.000 -- -- 0.000
Lipids 18:1 undifferentiated g 0.102 -- -- 0.120
Lipids 20:1 g 0.000 -- -- 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000
Lipids Fatty acids, total polyunsaturated g 0.660 -- -- 0.779
Lipids 18:2 undifferentiated g 0.286 -- -- 0.337
Lipids 18:3 undifferentiated g 0.371 -- -- 0.438
Lipids 18:4 g 0.000 -- -- 0.000
Lipids 20:4 undifferentiated g 0.003 -- -- 0.004
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000
Lipids Cholesterol mg 0 -- -- 0
Amino Acids Tryptophan g 0.035 -- -- 0.041
Amino Acids Threonine g 0.131 -- -- 0.155
Amino Acids Isoleucine g 0.176 -- -- 0.208
Amino Acids Leucine g 0.205 -- -- 0.242
Amino Acids Lysine g 0.176 -- -- 0.208
Amino Acids Methionine g 0.029 -- -- 0.034
Amino Acids Cystine g 0.039 -- -- 0.046
Amino Acids Phenylalanine g 0.150 -- -- 0.177
Amino Acids Tyrosine g 0.104 -- -- 0.123
Amino Acids Valine g 0.160 -- -- 0.189
Amino Acids Arginine g 0.163 -- -- 0.192
Amino Acids Histidine g 0.172 -- -- 0.203
Amino Acids Alanine g 0.148 -- -- 0.175
Amino Acids Aspartic acid g 0.263 -- -- 0.310
Amino Acids Glutamic acid g 0.332 -- -- 0.392
Amino Acids Glycine g 0.141 -- -- 0.166
Amino Acids Proline g 0.174 -- -- 0.205
Amino Acids Serine g 0.124 -- -- 0.146
Other Alcohol, ethyl g 0.0 -- -- 0.0
Other Caffeine mg 0 -- -- 0
Other Theobromine mg 0 -- -- 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 20a , 2015  Beltsville MD  
2Nutrient Data Laboratory, ARS, USDA Choline Study, Local pickup UNC, NFNAP , 2003  Beltsville MD  
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1281 KALE
  • C0200 LEAF
  • E0151 SOLID
  • F0014 FULLY HEAT-TREATED
  • G0015 BOILED AND DRAINED
  • H0001 TREATMENT APPLIED NOT KNOWN
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION
  • P0078 NO SALT ADDED CLAIM OR USE