Kale
Cooked, boiled, drained, with salt
3 cup, chopped of kale (Cooked, boiled, drained, with salt) contains 109 Calories. The macronutrient breakdown is 67% carbs, 11% fat, and 23% protein. This is a good source of vitamin a (295% of your Daily Value) and vitamin c (178% of your Daily Value).
Nutrition Facts
For 3 cup, chopped of kale (390g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 109 | |
| Fats | 2g | 2% |
| Saturated fats | 0.2g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 1010mg | 44% |
| Carbs | 22g | 8% |
| Net carbs | 14g | |
| Fiber | 8g | 28% |
| Sugar | 5g | |
| Protein | 7g | |
| Calcium | 281mg | 28% |
| Iron | 4mg | 44% |
| Potassium | 889mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 31875μg | |
| Caffeine | 0mg | |
| Choline | 2mg | 0.3% |
| Copper | 1mg | 68% |
| Fluoride | – | |
| Folate (B9) | 51μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 70mg | 17% |
| Manganese | 2mg | 71% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 109mg | 16% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 21% |
| Selenium | 4μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 17% |
| Vitamin A IU | 53122IU | |
| Vitamin A | 2656μg | 295% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 41% |
| Vitamin C | 160mg | 178% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 3mg | 22% |
| Vitamin K | – | |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.4g | |
| Serine | 0.3g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.4g | |
