Oils & Fats · SOURCE-BASED NUTRITION
Kale, fresh, cooked, no added fat nutrition facts
Survey (FNDDS)
Kale, fresh, cooked, no added fat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 46 kcal | — |
| Protein | 3.13 g | 6.3% |
| Carbohydrate, by difference | 4.74 g | 1.7% |
| Total lipid (fat) | 1.6 g | 2.1% |
| Fiber, total dietary | 4.4 g | 15.7% |
| Total Sugars | 0.86 g | — |
| Fatty acids, total saturated | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 181 mg | 7.9% |
| Potassium, K | 373 mg | 7.9% |
| Calcium, Ca | 272 mg | 20.9% |
| Iron, Fe | 1.72 mg | 9.6% |
| Magnesium, Mg | 35 mg | 8.3% |
| Phosphorus, P | 59 mg | 4.7% |
| Zinc, Zn | 0.42 mg | 3.8% |
| Copper, Cu | 0.06 mg | 6.3% |
| Selenium, Se | 1 µg | 1.8% |
| Vitamin A, RAE | 245 µg | 27.2% |
| Vitamin C, total ascorbic acid | 70.1 mg | 77.9% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.71 mg | 4.7% |
| Vitamin K (phylloquinone) | 418 µg | 348% |
| Thiamin | 0.11 mg | 9.1% |
| Riboflavin | 0.35 mg | 27.2% |
| Niacin | 1.2 mg | 7.5% |
| Vitamin B-6 | 0.15 mg | 8.8% |
| Folate, DFE | 50 µg | 12.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 0.5 mg | 0.1% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 2,920 µg | — |
| Cryptoxanthin, beta | 27 µg | — |
| Fatty acids, total monounsaturated | 0.11 g | — |
| Fatty acids, total polyunsaturated | 0.72 g | — |
| Folate, food | 50 µg | — |
| Folate, total | 50 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 6,380 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.11 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.31 g | — |
| PUFA 18:3 | 0.41 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0.01 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.17 g | — |
| SFA 18:0 | 0.01 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 88.5 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin K (348% DV), Vitamin C (77.9% DV) and Vitamin A (27.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin K: blood clotting and bone metabolism
This amount provides 418 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 70.1 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 245 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.35 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCalcium: bones, muscles and nerves
This amount provides 272 mg. Calcium helps form bones and teeth and supports normal muscle, nerve and blood-vessel function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 4.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin K
This amount provides 418 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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