Vegetables and Vegetable Products
Kale, frozen, cooked, boiled, drained, without salt
100 grams of kale (frozen, cooked, boiled, drained, without salt) has 36 calories, 2.9 g of protein, 1.2 g of total fat and 5.3 g of carbohydrate. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Apr 1, 2019.
USDA Foundation FoodsFDC ID 326196
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories36
Amount% Daily Value*
- Total fat 1.2 g 2%
- Saturated fat —
- Trans fat —
- Monounsaturated fat —
- Polyunsaturated fat —
- Cholesterol —
- Sodium 16 mg 1%
- Total carbohydrate 5.3 g 2%
- Dietary fiber —
- Total sugars 1.1 g
- Protein 2.9 g 6%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
36
Protein
2.9g
Total fat
1.2g
Carbohydrate
5.3g
Protein supplies about 33% of the calories in this food, using 4 calories per gram of protein. It has 16 mg of sodium per 100 g (1% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 146 mcg | 16% | 900 mcg |
| Vitamin C | 17.8 mg | 20% | 90 mg |
| Vitamin E | 1.6 mg | 11% | 15 mg |
| Vitamin K | 418 mcg | 348% | 120 mcg |
| Thiamin (B1) | 0.06 mg | 5% | 1.2 mg |
| Riboflavin (B2) | 0.14 mg | 11% | 1.3 mg |
| Niacin (B3) | 0.46 mg | 3% | 16 mg |
| Vitamin B6 | 0.06 mg | 4% | 1.7 mg |
| Folate | 65 mcg | 16% | 400 mcg |
| Calcium | 150 mg | 12% | 1,300 mg |
| Iron | 0.84 mg | 5% | 18 mg |
| Potassium | 144 mg | 3% | 4,700 mg |
| Magnesium | 25 mg | 6% | 420 mg |
| Phosphorus | 42 mg | 3% | 1,250 mg |
| Zinc | 0.27 mg | 2% | 11 mg |
| Copper | 0.07 mg | 8% | 0.9 mg |
| Water | 89.8 g | — | — |
Not reported by USDA for this food: Saturated fat, Trans fat, Monounsaturated fat, Polyunsaturated fat, Cholesterol, Dietary fiber, Vitamin D, Vitamin B12, Choline, Selenium, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for kale (frozen, cooked, boiled, drained, without salt), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup, cooked | 118 g | 42 | 3.5 g |
| Reference amount (RACC) | 85 g | 31 | 2.5 g |
RACC is the FDA Reference Amount Customarily Consumed, the amount used as the basis for serving sizes on labels.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Apr 30, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 326196 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.