Food Nutrition Facts:
Kale, cooked, boiled, drained, without salt

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Food Description:
(fdcid: 169238)
Kale, cooked, boiled, drained, without salt
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts

1 servings per container
Serving Size gram (100g)

Amount per serving
Calories
36

% Daily Value*
Total Fat 1.21g 1.6%
Saturated Fat 0.17g 0.9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 16mg 0.7%
Total Carbohydrate 5.3g 1.9%
Dietary Fiber 4g 14.3%
Total Sugars 1.21g
Includes 0g Added Sugars 0%
Protein 2.94g 5.9%

Vitamin D 0mcg 0%
Calcium 150mg 11.5%
Iron 0.84mg 4.7%
Potassium 144mg 3.1%
Vitamin A 146 mcg 16.2%
Vitamin C 17.8mg 19.8%
Thiamin 0.06mg 5.3%
Riboflavin 0.14mg 10.8%
Niacin 0.46mg 2.9%
Vitamin B6 0.06mg 3.7%
Folate 65mcg DFE 16.2%
Phosphorus 42mg 3.4%
Magnesium 25mg 6%
Zinc 0.27mg 2.5%
Choline 0.4mg 0.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Kale Salad
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 44 kcal, Reported: 36 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 5.3 21.20 48.3% 45-65%
Protein 2.94 11.76 26.8% 10-35%
Total Fat 1.21 10.89 24.8% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B-9) 65 µg 16.25%
Fiber, total dietary 4 g 14.29%
Calcium, Ca 150 mg 11.54%

Other Top Minerals and Vitamins
Nutrient Amount DV%
Vitamin K (phylloquinone) 418.5 µg 348.75%
Vitamin A, IU 2,915 IU 58.30%
Manganese, Mn 0.542 mg 23.57%
Vitamin C, total ascorbic acid 17.8 mg 19.78%
Folate, food 65 µg 16.25%
Folate, DFE 65 µg 16.25%
Vitamin A, RAE 146 µg 16.22%
Riboflavin (Vitamin B-2) 0.14 mg 10.77%
Vitamin E (alpha-tocopherol) 1.61 mg 10.73%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 89.82 g
Energy 36 kcal 1.80% 2,000 kcal
Energy 151 kJ
Protein 2.94 g 5.88% 50 g
Total lipid (fat) 1.21 g 1.55% 78 g
Ash 0.73 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 150 mg 11.54% 1,300 mg
Iron, Fe 0.84 mg 4.67% 18 mg
Magnesium, Mg 25 mg 5.95% 420 mg
Phosphorus, P 42 mg 3.36% 1,250 mg
Potassium, K 144 mg 3.06% 4,700 mg
Sodium, Na 16 mg 0.70% 2,300 mg
Zinc, Zn 0.27 mg 2.45% 11 mg
Copper, Cu 0.067 mg 7.44% 0.9 mg
Manganese, Mn 0.542 mg 23.57% 2.3 mg
Selenium, Se 0.9 µg 1.64% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 17.8 mg 19.78% 90 mg
Thiamin (Vitamin B-1) 0.063 mg 5.25% 1.2 mg
Riboflavin (Vitamin B-2) 0.14 mg 10.77% 1.3 mg
Niacin (Vitamin B-3) 0.457 mg 2.86% 16 mg
Pantothenic acid (Vitamin B-5) 0.17 mg 3.40% 5 mg
Vitamin B6 0.063 mg 3.71% 1.7 mg
Folate, total (Vitamin B-9) 65 µg 16.25% 400 µg
Folic acid 0 µg
Folate, food 65 µg 16.25% 400 µg
Folate, DFE 65 µg 16.25% 400 µg
Choline, total 0.4 mg 0.07% 550 mg
Betaine 0.3 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 146 µg 16.22% 900 µg
Retinol 0 µg
Carotene, beta 1731 µg
Carotene, alpha 10 µg
Cryptoxanthin, beta 26 µg
Vitamin A, IU 2915 IU 58.30% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 4983 µg
Vitamin E (alpha-tocopherol) 1.61 mg 10.73% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.12 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 418.5 µg 348.75% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg

Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Tryptophan 0.035 g
Threonine 0.131 g
Isoleucine 0.176 g
Leucine 0.205 g
Lysine 0.176 g
Methionine 0.029 g
Cystine 0.039 g
Phenylalanine 0.15 g
Tyrosine 0.104 g
Valine 0.16 g
Arginine 0.163 g
Histidine 0.172 g
Alanine 0.148 g
Aspartic acid 0.263 g
Glutamic acid 0.332 g
Glycine 0.141 g
Proline 0.174 g
Serine 0.124 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Carbohydrate, by difference 5.3 g 1.93% 275 g
Fiber, total dietary 4 g 14.29% 28 g
Sugars, Total 1.21 g
Sucrose 0.25 g
Glucose 0.54 g
Fructose 0.42 g
Lactose 0 g
Maltose 0 g
Galactose 0 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Fatty acids, total saturated 0.175 g 0.87% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0.006 g
SFA 14:0 0.006 g
SFA 16:0 0.156 g
SFA 18:0 0.006 g
Fatty acids, total monounsaturated 0.102 g
MUFA 16:1 0 g
MUFA 18:1 0.102 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.66 g
PUFA 18:2 0.286 g
PUFA 18:3 0.371 g
PUFA 18:4 0 g
PUFA 20:4 0.003 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
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg




USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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