Vegetables • Deep Nutrition Analytics
Kale, cooked, boiled, drained, with salt
Delivering 44 kcal per 100 grams, Kale, cooked, boiled, drained, with salt functions as a vegetables with balanced macronutrients (44 kcal) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 348% DV of Vitamin K (418 µg), ranking it among the most concentrated natural sources. With a remarkably low energy density (0.4 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.9 g
- Carbohydrates
- 5.3 g
- Fat
- 1.2 g
- Fiber
- 2.3 g
Produce Profile: Hydration & Micronutrients
Kale, cooked, boiled, drained, with salt provides natural botanical nutrition with 44 calories per 100g. Providing 2.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.9 g |
| Energy | 183 kJ |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 1.2 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 5.3 g |
| Energy | 44 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 418 µg |
| Manganese | 0.5 mg |
| Vitamin C | 17.8 mg |
| Vitamin A | 146 µg |
| Calcium | 150 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 418 µg |
| Vitamin A, RAE | 146 µg |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Vitamin A, IU | 2920 IU |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 42 mg |
| Sodium, Na | 252 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 150 mg |
| Potassium, K | 144 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 0.4 mg |
| Betaine | 0.3 mg |
| Fatty acids, total saturated | 0.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Folate, food | 65 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.2 g |
| Cryptoxanthin, beta | 26 µg |
| Carotene, beta | 1730 µg |
| Carotene, alpha | 10 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 65 µg |
| Ash | 0.7 g |
| Fructose | 0.4 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.3 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 16:0 | 0.1 g |
| Folate, DFE | 65 µg |
| Isoleucine | 0.2 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.3 g |
| Serine | 0.1 g |
| Lutein + zeaxanthin | 4980 µg |
| Tocopherol, gamma | 0.1 mg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.2 mg |
| Sucrose | 0.3 g |
| Glucose | 0.5 g |
| Water | 89.8 g |
Serving calculator
Common serving sizes
- cup118 g
Compare Kale, cooked, boiled, drained, with salt with Category Peers
Taro, tahitian, raw vs Kale, cooked, boiled, drained, with salt
Compared to Taro, tahitian, raw, Kale, cooked, boiled, drained, with salt has 81% less Vitamin C and 1% lower calories per 100g.
Kale, cooked, boiled, drained, with salt vs Peas, edible-podded, boiled, drained, without salt
Compared to Peas, edible-podded, boiled, drained, without salt, Kale, cooked, boiled, drained, with salt has 63% less Vitamin C and 4% higher calories per 100g.
Frequently Asked Questions
How many calories are in Kale, cooked, boiled, drained, with salt?
A standard 100-gram serving of Kale, cooked, boiled, drained, with salt contains 44 calories (184 kJ), alongside 2.9g of protein, 5.3g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 118g (cup): ~52 kcal
Is Kale, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 3g of net carbs per 100g (5.3g total carbohydrates minus 2.3g dietary fiber), Kale, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Kale, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Kale, cooked, boiled, drained, with salt are:
- Vitamin K: 418 µg (348% of your daily value)
- Manganese: 0.542 mg (24% of your daily value)
- Vitamin C: 17.8 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169355).