Food Nutrition Facts: Kale, cooked, boiled, drained, with salt

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Food Description:
(fdcid: 169355)
 Kale, cooked, boiled, drained, with salt
Food Category: Vegetables and Vegetable Products
Food Information: Kale is one of the most nutritious green leafy vegetable. It is super rich in Vitamin K, Vitamin C, and Manganese. It is very rich in Vitamin A, Riboflavin (Vitamin B2), Calcium, and Folate. It is also rich in antioxidants compounds, especially the purple kale varieties contain anthocyanin antioxidants. This nutrients packed vegetable provides the following key health benefits:

  • Powerful antioxidants: the high amount of beta-carotene (a precursor of Vitamin A), vitamin C, various flavonoids and polyphenols contribute to kale's antioxidants property. The antioxidants compounds may slow the growth of cancer cells, help ease inflammation, support heart health, etc.
  • May help lower LDL ("bad") cholesterol levels: kale contains bile acid sequestrants which can bind bile acids in your digestive system and prevent them from being reabsorbed into the bloodstream to become cholesterol. Also the good amount of soluble fiber in kale can reduce the absorption of cholesterol in the intestines.
  • Cancer prevention properties: kale contains several bioactive compounds that may help prevent cancer formation by neutralizing carcinogens, reducing inflammation, and supporting the body's detoxification systems. These compounds include isothiocyanates (such as sulforaphane and indole-3-carbinol), flavonoids, and chlorophyll. Lightly steamed kale can enhance the isothiocyanate availability.
  • Support eye health: the good amount of lutein and zeaxanthin, and beta-carotene in kale are beneficial for eye health. Lutein and zeaxanthin can protect eyes from macular degeneration and cataracts; beta-carotene is essential for vision.
  • Supports bone health: the super rich Vitamin K is crucial for the bone mineralization and fractures prevention. And the good amount of calcium and magnesium are key minerals for bone strength.
  • Support brain health: Vitamin K is important for brain cell signaling. Lutein, zeaxanthin, and beta-carotene may improve cognitive function and reduced risk of dementia.
  • Supports healthy skin and hair: rich Vitamin C helps collagen production. Beta-carotene supports skin renewal and hair growth.

Caution:

  • Since kale is extremely rich in Vitamin K, people who are taking blood thinners need to be cautious on the amount of kale to take because Vitamin K helps blood clotting.
  • Kale contains oxalates, which may contribute to kidney stones in sensitive individuals. Lightly steamed or boiled kale can reduces oxalates.
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		44
% Daily Value*
Total Fat 1.21g 1.6%
Saturated Fat 0.16g 0.8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 252mg 11%
Total Carbohydrate 5.3g 1.9%
Dietary Fiber 2.3g 8.2%
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 (44 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 B9) 65 µg 16.25%
Calcium, Ca 150 mg 11.54%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 252 mg 10.96%

Other Top Beneficial Nutrients
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 B2) 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% Ref Daily Value
Water 89.82 g
Energy 44 kcal 2.20% 2,000 kcal
Energy 183 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% Ref 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 252 mg 10.96% 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 1 µg 1.82% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 17.8 mg 19.78% 90 mg
Thiamin (Vitamin B1) 0.063 mg 5.25% 1.2 mg
Riboflavin (Vitamin B2) 0.14 mg 10.77% 1.3 mg
Niacin (Vitamin B3) 0.457 mg 2.86% 16 mg
Pantothenic acid (Vitamin B5) 0.17 mg 3.40% 5 mg
Vitamin B6 0.063 mg 3.71% 1.7 mg
Folate, total (Vitamin B9) 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


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref 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% Ref Daily Value
Carbohydrate, by difference 5.3 g 1.93% 275 g
Fiber, total dietary 2.3 g 8.21% 28 g
Total Sugars 1.21 g 2.42% 50 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% Ref Daily Value
Fatty acids, total saturated 0.156 g 0.78% 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 0.139 g
SFA 18:0 0.006 g
Fatty acids, total monounsaturated 0.091 g
MUFA 16:1 0 g
MUFA 18:1 0.091 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.589 g
PUFA 18:2 0.255 g
PUFA 18:3 0.331 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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