Summary
Calories
36
kcal / 100 g
Protein
2.9
g / 100 g
Carbohydrates
5.3
g / 100 g
Fat
1.2
g / 100 g
Where the energy comes from
- Protein 27%
- Carbohydrates 48%
- Fat 25%
100 grams of Kale (Boiled) contain 36 kcal, 2.9 g protein, 5.3 g carbohydrates and 1.2 g fat. 1 cup (118 g) has about 42 kcal.
Low calorieLow fatLow saturated fatLow sugarLow sodiumSource of fiberHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Kale (Boiled) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 146 µg | 18% |
| Vitamin C | 17.8 mg | 22% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.6 mg | 13% |
| Vitamin K | 418 µg | 557% |
| Vitamin B1 (thiamin) | 0.063 mg | 6% |
| Vitamin B2 (riboflavin) | 0.14 mg | 10% |
| Vitamin B3 (niacin) | 0.46 mg | 3% |
| Vitamin B6 | 0.063 mg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 65 µg | 33% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 150 mg | 19% |
| Iron | 0.84 mg | 6% |
| Magnesium | 25 mg | 7% |
| Phosphorus | 42 mg | 6% |
| Potassium | 144 mg | 7% |
| Sodium | 16 mg | 1% |
| Zinc | 0.27 mg | 3% |
| Copper | 0.067 mg | 7% |
| Manganese | 0.54 mg | 27% |
| Selenium | 0.9 µg | 2% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.18 g |
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.66 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Kale, cooked, boiled, drained, without salt. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Kale (Boiled)?
- 100 grams of Kale (Boiled) contain 36 kcal. 1 cup (118 g) has about 42 kcal.
- How much protein is in Kale (Boiled)?
- 100 grams contain 2.9 g of protein; 27% of its energy comes from protein.
- Is Kale (Boiled) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Kale (Boiled) vegan?
- Yes, it contains no animal products.