Kale, cooked, boiled, drained, without salt

Professional-grade nutritional analysis with complete USDA verification

vegetable✓ USDA Verified

🔍Data Source & Verification

Primary Source

USDA FoodData Central

USDA Foundation Foods Database

Official ID

169238

Verified: 2026-03-24

Official USDA Description

“Kale, cooked, boiled, drained, without salt”

Data Acquisition Date: 2026-03-24

Standard ProfileUSDA VerifiedNRC Compliant

🔗 View Official USDA Source

Complete Nutrient Profile (per 100g)

Energy (2) (per 100g)

Calories (kcal)

36.00 kcal

energy_kcal

Energy (kJ)

151.00 kJ

energy_kj

Macronutrient (6) (per 100g)

Ash

0.73 g

ash

Carbohydrates

5.30 g

carbohydrate_by_difference

Dietary Fiber

4.00 g

fiber_total_dietary

Protein

2.94 g

protein

Total Fat

1.21 g

total_lipid_fat

Water

89.82 g

water

Sugar (4) (per 100g)

Fructose

0.42 g

fructose

Glucose

0.54 g

glucose

Sucrose

0.25 g

sucrose

Total Sugars

1.21 g

total_sugars

Amino Acid (18) (per 100g)

Conditionally Essential

Arginine

0.16 g

arginine

Cystine

0.04 g

cystine

Glutamic Acid

0.33 g

glutamic_acid

Glycine

0.14 g

glycine

Proline

0.17 g

proline

Tyrosine

0.10 g

tyrosine

Essential Amino Acids

Histidine

0.17 g

histidine

Isoleucine

0.18 g

isoleucine

Leucine

0.20 g

leucine

Lysine

0.18 g

lysine

Methionine

0.03 g

methionine

Phenylalanine

0.15 g

phenylalanine

Threonine

0.13 g

threonine

Tryptophan

0.04 g

tryptophan

Valine

0.16 g

valine

Non-Essential Amino Acids

Alanine

0.15 g

alanine

Aspartic Acid

0.26 g

aspartic_acid

Serine

0.12 g

serine

Fatty Acid Total (3) (per 100g)

Monounsaturated Fat

0.10 g

fatty_acids_total_monounsaturated

Polyunsaturated Fat

0.66 g

fatty_acids_total_polyunsaturated

Saturated Fat

0.17 g

fatty_acids_total_saturated

Saturated Fatty Acid (4) (per 100g)

Long-Chain SFA (C14+)

Myristic Acid (Tetradecanoic Acid, 14:0)

0.01 g

sfa_14_0

Palmitic Acid (Hexadecanoic Acid, 16:0)

0.16 g

sfa_16_0

Stearic Acid (Octadecanoic Acid, 18:0)

0.01 g

sfa_18_0

Medium-Chain SFA (C8-C12)

Lauric Acid (Dodecanoic Acid, 12:0)

0.01 g

sfa_12_0

Monounsaturated Fatty Acid (1) (per 100g)

Omega-9 Fatty Acids

Oleic Acid (18:1 n-9, Omega-9)

0.10 g

mufa_18_1

Polyunsaturated Fatty Acid (3) (per 100g)

PUFA Totals (Generic)

Arachidonic Acid Group - All 20:4 Fatty Acids (Total)

0.00 g

pufa_20_4

Linoleic Acid Group - All 18:2 Fatty Acids (Total)

0.29 g

pufa_18_2

Linolenic Acid Group - All 18:3 Fatty Acids (Total)

0.37 g

pufa_18_3

Major Mineral (5) (per 100g)

Calcium

150.00 mg

calcium_ca

Magnesium

25.00 mg

magnesium_mg

Phosphorus

42.00 mg

phosphorus_p

Potassium

144.00 mg

potassium_k

Sodium

16.00 mg

sodium_na

Trace Mineral (5) (per 100g)

Copper

0.07 mg

copper_cu

Iron

0.84 mg

iron_fe

Manganese

0.54 mg

manganese_mn

Selenium

0.90 µg

selenium_se

Zinc

0.27 mg

zinc_zn

Fat-Soluble Vitamin (9) (per 100g)

Carotenoids

Alpha-Carotene

10.00 µg

carotene_alpha

Beta-Carotene

1731.00 µg

carotene_beta

Beta-Cryptoxanthin

26.00 µg

cryptoxanthin_beta

Lutein + Zeaxanthin

4983.00 µg

lutein_plus_zeaxanthin

Tocopherols & Tocotrienols

Vitamin E (Alpha-Tocopherol)

1.61 mg

vitamin_e_alpha_tocopherol

Vitamin A Compounds

Vitamin A (IU)

2915.00 IU

vitamin_a_iu

Vitamin A (RAE)

146.00 µg

vitamin_a_rae

Vitamin E Forms

Gamma-Tocopherol

0.12 mg

tocopherol_gamma

Vitamin K Forms

Vitamin K1 - Phylloquinone (Plant Form)

418.50 µg

vitamin_k_phylloquinone

Water-Soluble Vitamin (10) (per 100g)

B Vitamins

Folate

65.00 µg

folate_total

Folate (DFE)

65.00 µg

folate_dfe

Folate (Food)

65.00 µg

folate_food

Niacin (B3)

0.46 mg

niacin

Pantothenic Acid (B5)

0.17 mg

pantothenic_acid

Riboflavin (B2)

0.14 mg

riboflavin

Thiamine (B1)

0.06 mg

thiamin

Vitamin B6 (Pyridoxine)

0.06 mg

vitamin_b_6

Choline & Related

Choline

0.40 mg

choline_total

Vitamin C

Vitamin C (Ascorbic Acid)

17.80 mg

vitamin_c_total_ascorbic_acid

Other (1) (per 100g)

Betaine

0.30 mg

betaine

Note: All values are per 100g of raw ingredient. Nutrient density and bioavailability may vary based on preparation method, storage conditions, and individual animal factors.

Transparency Comparison

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