Kale, cooked, boiled, drained
Nutrition facts per 100 g and per 1 cup · Vegetables and Vegetable Products
100 g of Kale, cooked, boiled, drained provides 36 kcal, 2.94 g protein, 1.21 g fat and 5.3 g carbohydrate (4 g fiber). Per 100 g it is high in Vitamin K (349% DV).
Protein 27%Fat 25%Carbohydrate 48%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin K: 418.5 µg per 100 g — 349% of the Daily Value. Other top sources →
- Vitamin C: 17.8 mg per 100 g — 20% of the Daily Value. Other top sources →
- Folate: 65 µg per 100 g — 16% of the Daily Value. Other top sources →
- Vitamin A (RAE): 146 µg per 100 g — 16% of the Daily Value. Other top sources →
- Dietary fiber: 4 g per 100 g — 14% of the Daily Value. Other top sources →
- Calcium: 150 mg per 100 g — 12% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.14 mg per 100 g — 11% of the Daily Value. Other top sources →
- Vitamin E: 1.61 mg per 100 g — 11% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 36 kcal | 42 kcal | |
| Protein | 2.94 g | 3.47 g | 7% |
| Total fat | 1.21 g | 1.43 g | 2% |
| Saturated fat | 0.17 g | 0.21 g | 1% |
| Monounsaturated fat | 0.1 g | 0.12 g | |
| Polyunsaturated fat | 0.66 g | 0.78 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 5.3 g | 6.25 g | 2% |
| Dietary fiber | 4 g | 4.72 g | 17% |
| Sugars (total) | 1.21 g | 1.43 g | |
| Water | 89.8 g | 106 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 146 µg | 172.3 µg | 19% |
| Vitamin C | 17.8 mg | 21 mg | 23% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.61 mg | 1.9 mg | 13% |
| Vitamin K | 418.5 µg | 493.8 µg | 412% |
| Thiamin (B1) | 0.06 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.14 mg | 0.17 mg | 13% |
| Niacin (B3) | 0.46 mg | 0.54 mg | 3% |
| Vitamin B6 | 0.06 mg | 0.07 mg | 4% |
| Folate | 65 µg | 76.7 µg | 19% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 0.4 mg | 0.47 mg | 0% |
Minerals
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 150 mg | 177 mg | 14% |
| Iron | 0.84 mg | 0.99 mg | 6% |
| Magnesium | 25 mg | 29.5 mg | 7% |
| Phosphorus | 42 mg | 49.6 mg | 4% |
| Potassium | 144 mg | 169.9 mg | 4% |
| Sodium | 16 mg | 18.9 mg | 1% |
| Zinc | 0.27 mg | 0.32 mg | 3% |
| Copper | 0.07 mg | 0.08 mg | 9% |
| Selenium | 0.9 µg | 1.06 µg | 2% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169238. Described in USDA as Kale, cooked, boiled, drained, without salt; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 118 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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