United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11236, Kale, frozen, cooked, boiled, drained, without salt
heading Nutrient Unit
Value per 100 g

cup, chopped 130g

cup, chopped or diced 65g
Proximates Water g 90.50 117.65 58.82
Proximates Energy kcal 30 39 20
Proximates Protein g 2.84 3.69 1.85
Proximates Total lipid (fat) g 0.49 0.64 0.32
Proximates Carbohydrate, by difference g 5.23 6.80 3.40
Proximates Fiber, total dietary g 2.0 2.6 1.3
Proximates Sugars, total g 1.34 1.74 0.87
Minerals Calcium, Ca mg 138 179 90
Minerals Iron, Fe mg 0.94 1.22 0.61
Minerals Magnesium, Mg mg 18 23 12
Minerals Phosphorus, P mg 28 36 18
Minerals Potassium, K mg 321 417 209
Minerals Sodium, Na mg 15 20 10
Minerals Zinc, Zn mg 0.18 0.23 0.12
Vitamins Vitamin C, total ascorbic acid mg 25.2 32.8 16.4
Vitamins Thiamin mg 0.043 0.056 0.028
Vitamins Riboflavin mg 0.114 0.148 0.074
Vitamins Niacin mg 0.672 0.874 0.437
Vitamins Vitamin B-6 mg 0.086 0.112 0.056
Vitamins Folate, DFE µg 14 18 9
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 735 956 478
Vitamins Vitamin A, IU IU 14704 19115 9558
Vitamins Vitamin E (alpha-tocopherol) mg 0.92 1.20 0.60
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 882.0 1146.6 573.3
Lipids Fatty acids, total saturated g 0.063 0.082 0.041
Lipids Fatty acids, total monounsaturated g 0.036 0.047 0.023
Lipids Fatty acids, total polyunsaturated g 0.235 0.306 0.153
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0