Vegetables • Deep Nutrition Analytics
Kale, cooked, boiled, drained, without salt
Delivering 36 kcal per 100 grams, Kale, cooked, boiled, drained, without salt functions as a vegetables with balanced macronutrients (36 kcal) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 348% DV of Vitamin K (418 µg), making it an elite dietary source. Featuring a modest calorie density of 0.4 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.9 g
- Carbohydrates
- 5.3 g
- Fat
- 1.2 g
- Fiber
- 4 g
Produce Profile: Hydration & Micronutrients
Kale, cooked, boiled, drained, without salt provides natural botanical nutrition with 36 calories per 100g. Providing 4g 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 |
|---|---|
| Total Sugars | 1.2 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 5.3 g |
| Energy | 36 kcal |
| Energy | 151 kJ |
| Fiber, total dietary | 4 g |
| Protein | 2.9 g |
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 E (alpha-tocopherol) | 1.6 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Vitamin A, IU | 2920 IU |
| Vitamin A, RAE | 146 µg |
| Vitamin K (phylloquinone) | 418 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 0.9 µg |
| Calcium, Ca | 150 mg |
| Potassium, K | 144 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 42 mg |
| Sodium, Na | 16 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 0.3 mg |
| Choline, total | 0.4 mg |
| Sucrose | 0.3 g |
| Glucose | 0.5 g |
| Water | 89.8 g |
| Folate, DFE | 65 µg |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.4 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| 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 |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 65 µg |
| Cryptoxanthin, beta | 26 µg |
| Carotene, beta | 1730 µg |
| Carotene, alpha | 10 µg |
| 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 |
| Ash | 0.7 g |
| Fructose | 0.4 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
Serving calculator
Common serving sizes
- cup118 g
Compare Kale, cooked, boiled, drained, without salt with Category Peers
Kale, cooked, boiled, drained, without salt vs Kale, frozen, cooked, boiled, drained, with salt
Compared to Kale, frozen, cooked, boiled, drained, with salt, Kale, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Kale, cooked, boiled, drained, without salt vs Kale, raw
Compared to Kale, raw, Kale, cooked, boiled, drained, without salt has 81% less Vitamin C and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Kale, cooked, boiled, drained, without salt?
A standard 100-gram serving of Kale, cooked, boiled, drained, without salt contains 36 calories (151 kJ), alongside 2.9g of protein, 5.3g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 118g (cup): ~42 kcal
Is Kale, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 1.3g of net carbs per 100g (5.3g total carbohydrates minus 4g dietary fiber), Kale, cooked, boiled, drained, without 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Kale, cooked, boiled, drained, without 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 169238).