United States Department of Agriculture
Agricultural Research Service

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

cup 118 g
Proximates Water g 89.82 105.99
Proximates Energy kcal 36 42
Proximates Protein g 2.94 3.47
Proximates Total lipid (fat) g 1.21 1.43
Proximates Carbohydrate, by difference g 5.30 6.25
Proximates Fiber, total dietary g 4.0 4.7
Proximates Sugars, total g 1.21 1.43
Minerals Calcium, Ca mg 150 177
Minerals Iron, Fe mg 0.84 0.99
Minerals Magnesium, Mg mg 25 30
Minerals Phosphorus, P mg 42 50
Minerals Potassium, K mg 144 170
Minerals Sodium, Na mg 16 19
Minerals Zinc, Zn mg 0.27 0.32
Vitamins Vitamin C, total ascorbic acid mg 17.8 21.0
Vitamins Thiamin mg 0.063 0.074
Vitamins Riboflavin mg 0.140 0.165
Vitamins Niacin mg 0.457 0.539
Vitamins Vitamin B-6 mg 0.063 0.074
Vitamins Folate, DFE µg 65 77
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 146 172
Vitamins Vitamin A, IU IU 2915 3440
Vitamins Vitamin E (alpha-tocopherol) mg 1.61 1.90
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 418.5 493.8
Lipids Fatty acids, total saturated g 0.175 0.206
Lipids Fatty acids, total monounsaturated g 0.102 0.120
Lipids Fatty acids, total polyunsaturated g 0.660 0.779
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0