Vegetables • Deep Nutrition Analytics
Kale, frozen, unprepared
Delivering 28 kcal per 100 grams, Kale, frozen, unprepared functions as a vegetables with carbohydrates (4.9g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 278% DV of Vitamin K (334 µg), ranking it among the most concentrated natural sources. Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.7 g
- Carbohydrates
- 4.9 g
- Fat
- 0.5 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Kale, frozen, unprepared provides natural botanical nutrition with 28 calories per 100g. Providing 2g 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 |
|---|---|
| Fiber, total dietary | 2 g |
| Protein | 2.7 g |
| Total lipid (fat) | 0.5 g |
| Energy | 28 kcal |
| Energy | 116 kJ |
| Carbohydrate, by difference | 4.9 g |
| Total Sugars | 0.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 334 µg |
| Vitamin C | 39.3 mg |
| Vitamin A | 206 µg |
| Manganese | 0.4 mg |
| Calcium | 136 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 39.3 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 4120 IU |
| Vitamin A, RAE | 206 µg |
| Vitamin K (phylloquinone) | 334 µg |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 29 mg |
| Sodium, Na | 15 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 136 mg |
| Potassium, K | 333 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 17 µg |
| Ash | 0.9 g |
| 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 |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 17 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Isoleucine | 0.2 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| Niacin | 0.7 mg |
| Pantothenic acid | 0.1 mg |
| Water | 91.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Folate, food | 17 µg |
| Carotene, beta | 2460 µg |
| Cryptoxanthin, beta | 23 µg |
| Choline, total | 0.4 mg |
| Lutein + zeaxanthin | 5360 µg |
Serving calculator
Common serving sizes
- cup67 g
- package (10 oz)94 g
- package (10 oz)284 g
Compare Kale, frozen, unprepared with Category Peers
Hearts of palm, canned vs Kale, frozen, unprepared
Compared to Hearts of palm, canned, Kale, frozen, unprepared has 397% more Vitamin C and 0% higher calories per 100g.
Mushrooms, white, cooked, boiled, drained, with salt vs Kale, frozen, unprepared
Compared to Mushrooms, white, cooked, boiled, drained, with salt, Kale, frozen, unprepared has 882% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Kale, frozen, unprepared?
A standard 100-gram serving of Kale, frozen, unprepared contains 28 calories (117 kJ), alongside 2.7g of protein, 4.9g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 67g (cup): ~19 kcal
- 94g (package (10 oz)): ~26 kcal
- 284g (package (10 oz)): ~80 kcal
Is Kale, frozen, unprepared suitable for a keto or low-carb diet?
Yes. With only 2.9g of net carbs per 100g (4.9g total carbohydrates minus 2g dietary fiber), Kale, frozen, unprepared is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Kale, frozen, unprepared?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Kale, frozen, unprepared are:
- Vitamin K: 334 µg (278% of your daily value)
- Vitamin C: 39.3 mg (44% of your daily value)
- Vitamin A: 206 µg (23% 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 169239).