Vegetables • Deep Nutrition Analytics
Kale, frozen, cooked, boiled, drained, without salt
Delivering 36 kcal per 100 grams, Kale, frozen, cooked, boiled, drained, without salt functions as a vegetables with balanced macronutrients (36 kcal) driving its core energy contribution. Standing out in micronutrient concentration, it provides 348% of your daily value for Vitamin K (418 µg) in a standard 100g portion. With a remarkably low energy density (0.4 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.9 g
- Carbohydrates
- 5.3 g
- Fat
- 1.2 g
Produce Profile: Hydration & Micronutrients
Kale, frozen, cooked, boiled, drained, without salt provides natural botanical nutrition with 36 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 5.3 g |
| Energy | 36 kcal |
| Protein | 2.9 g |
| Energy | 151 kJ |
| Sugars, Total | 1.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 418 µg |
| Manganese | 0.5 mg |
| Vitamin C | 17.8 mg |
| Vitamin A | 146 µg |
| Calcium | 150 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, RAE | 146 µg |
| Vitamin K (phylloquinone) | 418 µg |
| Vitamin C, total ascorbic acid | 17.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 150 mg |
| Potassium, K | 144 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 42 mg |
| Sodium, Na | 16 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.2 g |
| Glucose | 0.5 g |
| Water | 89.8 g |
| Lutein + zeaxanthin | 4980 µg |
| Tocopherol, gamma | 0.1 mg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.2 mg |
| Ash | 0.7 g |
| Fructose | 0.4 g |
| Cryptoxanthin, beta | 26 µg |
| Carotene, beta | 1730 µg |
| Carotene, alpha | 10 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 65 µg |
| Nitrogen | 0.5 g |
Serving calculator
Common serving sizes
- cooked118 g
- Serving85 g
Compare Kale, frozen, cooked, boiled, drained, without salt with Category Peers
Kale, frozen, cooked, boiled, drained, with salt vs Kale, frozen, cooked, boiled, drained, without salt
Compared to Kale, frozen, cooked, boiled, drained, with salt, Kale, frozen, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Kale, cooked, boiled, drained, without salt vs Kale, frozen, cooked, boiled, drained, without salt
Compared to Kale, cooked, boiled, drained, without salt, Kale, frozen, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Kale, frozen, cooked, boiled, drained, without salt?
A standard 100-gram serving of Kale, frozen, cooked, boiled, drained, without salt contains 36 calories (151 kJ), alongside 2.9g of protein, 5.3g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 118g (cooked): ~42 kcal
- 85g: ~31 kcal
Is Kale, frozen, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Kale, frozen, cooked, boiled, drained, without salt contains 5.3g of net carbs per 100g (5.3g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Kale, frozen, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Kale, frozen, cooked, boiled, drained, without salt are:
- Vitamin K: 418 µg (348% of your daily value)
- Manganese: 0.542 mg (24% of your daily value)
- Vitamin C: 17.8 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 326196).