Kale, cooked
✓
Cup, NS As To From Fresh, Frozen, Or Canned135 g

Calories in 1 cup, NS as to from fresh, frozen, or canned (135 g)
62.1 calories, 30.6 from fat
 
Carbs
7.3 g
 
Proteins
2.5 g
 
Fat
3.4 g
 
Sat. Fat
0.6 g

KEY FACTS

(learn about health benefits or risks)
  • Kale, cooked has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.02 cal/oz).
  • Rich in vitamins and minerals (502.5%/cal) - a good source of Vitamin K (helps prevent cancer), Vitamin C (prevents eye diseases and skin wrinkling), Vitamin A (fights cancer and slows down tumor growth) and Vitamin B6 (reduces the risk of heart attack).
  • Kale, cooked contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
Calories Nutrition Risky Content
Low
Density
(0.5 cal/g)
High
Density
(502.5 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
2%
Carbs
10%
Fiber
5%
Fat
3%
Saturated Fat
0%
Cholesterol
18%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent cancer.

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Kale, cooked

Serving Size: cup, NS as to from fresh, frozen, or canned (135g)

* Amount Per Serving
Calories 62.1 cal
Calories from Fat 30.6 cal
% Daily Value
Total Fat 3.4 g 5.2%
Saturated Fat 0.6 g 3.2%
Cholesterol 0 mg 0%
Sodium 430.7 mg 17.9%
Total Carbohydrate 7.3 g 2.4%
Dietary Fiber 2.6 g 10.3%
Sugars (Added) 0 g 0%
Protein 2.5 g 4.9%
 
Vitamins
Vitamin A 3064.5 IU 61.3%
Vitamin B6 0.4 mg 17.9%
Vitamin B12 0.5 mcg 8.5%
Vitamin C 53.1 mg 88.4%
Vitamin D 0.1 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 1061 mcg 1326.2%
 
Minerals
Calcium (Ca) 94.5 mg 9.5%
Copper (Cu) 0.2 mg 10.1%
Iron (Fe) 1.2 mg 6.5%
Magnesium (Mg) 23 mg 5.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 295.7 mg 8.4%
Phosphorus (P) 36.5 mg 3.6%
Selenium (Se) 1.2 mcg 1.7%
Zinc (Zn) 0.3 mg 2.1%