Kale

Kale, cooked, from frozen, fat not added in cooking

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, frozen (130g)

Amount per serving

Calories

39

% Daily Value *

Total Fat 0.6g

1%

Saturated Fat 0.1g

0%

Trans Fat

Cholesterol 0mg

0%

Sodium 404mg

18%

Total Carbohydrate 6.7g

2%

Dietary Fiber 2.6g

9%

Total Sugars

Protein 3.7g

Vitamin D

Calcium 178mg

14%

Iron 1mg

7%

Potassium 415mg

9%

*

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.

Detailed Nutrient Information

Vitamin C

36%

32.5 mg

Thiamin

5%

0.06 mg

Riboflavin

11%

0.15 mg

Niacin

5%

0.87 mg

Pantothenic Acid

—

Vitamin B6

7%

0.11 mg

Folate

18.2 mcg

Folic Acid

0 mcg

Food Folate

18.2 mcg

Fortified Folate

18.2 mcg

Choline

0%

0.65 mg

Betaine

—

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

105%

948 mcg

Retinol

0 mcg

Beta Carotene

11400 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

25400 mcg

Vitamin E

8%

1.18 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

948%

1140 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

14%

178 mg

Iron

7%

1.22 mg

Magnesium

6%

23.4 mg

Phosphorus

3%

36.4 mg

Potassium

9%

415 mg

Sodium

18%

404 mg

Zinc

2%

0.23 mg

Copper

7%

0.06 mg

Manganese

—

Selenium

2%

1.17 mcg

Fluoride

—

Iodine

—

Fat

1%

0.64 g

Saturated Fat

0%

0.08 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.07 g

Margaric Acid

—

Stearic Acid

0 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.05 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.3 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0%

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

7%

3.67 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

2%

6.75 g

Fibre

9%

2.6 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

39 kcal

Water

117 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, frozen (130g)
  • 1 10 oz frozen package yields (255g)

Nutrient Sources ‡

  • Excellent source of Vitamin A
  • Excellent source of Vitamin K
  • Good source of Vitamin C
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Kale contains 2.8g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (55g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 4.1g per 1 cup, frozen

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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