United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11234, Kale, cooked, boiled, drained, without salt
heading Nutrient Unit
Value per 100 g

cup, chopped 130g
Proximates Water g 91.20 118.56
Proximates Energy kcal 28 36
Proximates Protein g 1.90 2.47
Proximates Total lipid (fat) g 0.40 0.52
Proximates Carbohydrate, by difference g 5.63 7.32
Proximates Fiber, total dietary g 2.0 2.6
Proximates Sugars, total g 1.25 1.62
Minerals Calcium, Ca mg 72 94
Minerals Iron, Fe mg 0.90 1.17
Minerals Magnesium, Mg mg 18 23
Minerals Phosphorus, P mg 28 36
Minerals Potassium, K mg 228 296
Minerals Sodium, Na mg 23 30
Minerals Zinc, Zn mg 0.24 0.31
Vitamins Vitamin C, total ascorbic acid mg 41.0 53.3
Vitamins Thiamin mg 0.053 0.069
Vitamins Riboflavin mg 0.070 0.091
Vitamins Niacin mg 0.500 0.650
Vitamins Vitamin B-6 mg 0.138 0.179
Vitamins Folate, DFE µg 13 17
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 681 885
Vitamins Vitamin A, IU IU 13621 17707
Vitamins Vitamin E (alpha-tocopherol) mg 0.85 1.10
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 817.0 1062.1
Lipids Fatty acids, total saturated g 0.052 0.068
Lipids Fatty acids, total monounsaturated g 0.030 0.039
Lipids Fatty acids, total polyunsaturated g 0.193 0.251
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0