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Kale, cooked, boiled, drained, with salt nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Kale, cooked, boiled, drained, with salt

Kale, cooked, boiled, drained, with salt
Calories  ⓘ Calories for selected serving 28 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -4.2 (alkaline)
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 20% Vitamin A ⓘHigher in Vitamin A content than 80% of foods
TOP 27% Calcium ⓘHigher in Calcium content than 73% of foods
TOP 36% Copper ⓘHigher in Copper content than 64% of foods

Kale, cooked, boiled, drained, with salt calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 28
Calories in 1 cup, chopped 36 130 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 22% 34% 13% 12% 20% 34% 6.5% 52% 54% 4.9%
Calcium: 216mg of 1,000mg 22%
Iron: 2.7mg of 8mg 34%
Magnesium: 54mg of 420mg 13%
Phosphorus: 84mg of 700mg 12%
Potassium: 684mg of 3,400mg 20%
Sodium: 777mg of 2,300mg 34%
Zinc: 0.72mg of 11mg 6.5%
Copper: 0.47mg of 1mg 52%
Manganese: 1.2mg of 2mg 54%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

72 mg
TOP 27%
0.16 mg
TOP 36%
259 mg
TOP 37%
0.42 mg
TOP 40%
228 mg
TOP 53%
0.9 mg
TOP 64%
18 mg
TOP 66%
0.24 mg
TOP 82%
0.9 µg
TOP 83%
28 mg
TOP 85%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 817% 17% 0% 137% 13% 16% 9.4% 2.9% 32% 9.8% 0% 0.22% 0%
Vitamin A: 40863IU of 5,000IU 817%
Vitamin E: 2.6mg of 15mg 17%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 123mg of 90mg 137%
Vitamin B1: 0.16mg of 1mg 13%
Vitamin B2: 0.21mg of 1mg 16%
Vitamin B3: 1.5mg of 16mg 9.4%
Vitamin B5: 0.15mg of 5mg 2.9%
Vitamin B6: 0.41mg of 1mg 32%
Folate: 39µg of 400µg 9.8%
Vitamin B12: 0µg of 2µg 0%
Choline: 1.2mg of 550mg 0.22%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

13621 IU
TOP 9%
41 mg
TOP 13%
0.85 mg
TOP 49%
13 µg
TOP 56%
0.14 mg
TOP 57%
0.05 mg
TOP 70%
0.07 mg
TOP 75%
0.5 mg
TOP 78%
0.05 mg
TOP 94%
0.4 mg
TOP 97%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 6% 90%
Protein:
Daily Value: 4%
1.9 g of 50 g
1.9 g (4% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 2%
5.6 g of 300 g
5.6 g (2% of DV )
Water:
Daily Value: 5%
91.2 g of 2,000 g
91.2 g (5% of DV )
Other:
0.9 g
0.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 25% 24% 24% 15% 16% 5.1% 17% 17% 17%
Tryptophan: 69mg of 280mg 25%
Threonine: 255mg of 1,050mg 24%
Isoleucine: 342mg of 1,400mg 24%
Leucine: 399mg of 2,730mg 15%
Lysine: 342mg of 2,100mg 16%
Methionine: 54mg of 1,050mg 5.1%
Phenylalanine: 291mg of 1,750mg 17%
Valine: 312mg of 1,820mg 17%
Histidine: 120mg of 700mg 17%

Fat type information

19% 11% 70%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.19 g

Fiber content ratio for Kale, cooked, boiled, drained, with salt

22% 36% 42%
Sugar: 1.3 g
Fiber: 2 g
Other: 2.4 g

All nutrients for Kale, cooked, boiled, drained, with salt per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 28kcal 1% 94% 1.7 times less than OrangeOrange
Protein 1.9g 5% 78% 1.5 times less than BroccoliBroccoli
Fats 0.4g 1% 82% 83.3 times less than CheeseCheese
Vitamin C 41mg 46% 13% 1.3 times less than LemonLemon
Net carbs 3.6g N/A 61% 14.9 times less than ChocolateChocolate
Carbs 5.6g 2% 58% 5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 18mg 4% 66% 7.8 times less than AlmondsAlmonds
Calcium 72mg 7% 27% 1.7 times less than MilkMilk
Potassium 228mg 7% 53% 1.6 times more than CucumberCucumber
Iron 0.9mg 11% 64% 2.9 times less than Beef broiledBeef broiled
Sugar 1.3g N/A 64% 7.2 times less than Coca-ColaCoca-Cola
Fiber 2g 8% 37% 1.2 times less than OrangeOrange
Copper 0.16mg 17% 36% 1.1 times more than ShiitakeShiitake
Zinc 0.24mg 2% 82% 26.3 times less than Beef broiledBeef broiled
Phosphorus 28mg 4% 85% 6.5 times less than Chicken meatChicken meat
Sodium 259mg 11% 37% 1.9 times less than White BreadWhite Bread
Vitamin A 681µg 76% 20%
Vitamin E 0.85mg 6% 49% 1.7 times less than KiwiKiwi
Manganese 0.42mg 18% 40%
Selenium 0.9µg 2% 83%
Vitamin B1 0.05mg 4% 70% 5 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 75% 1.9 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.05mg 1% 94% 23.1 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 13µg 3% 56% 4.7 times less than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.05g 0% 86% 113.4 times less than Beef broiledBeef broiled
Choline 0.4mg 0% 97%
Monounsaturated Fat 0.03g N/A 87% 326.6 times less than AvocadoAvocado
Polyunsaturated fat 0.19g N/A 79% 244.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 13.3 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.5 times less than Beef broiledBeef broiled
Isoleucine 0.11mg 0% 90% 8 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 91% 18.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.11mg 0% 90% 4 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.3 times less than QuinoaQuinoa
Phenylalanine 0.1mg 0% 91% 6.9 times less than EggEgg
Valine 0.1mg 0% 91% 19.5 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 18.7 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0.62%
Total Fat 0.4g
0.24%
Saturated Fat 0.05g
0
Trans Fat 0g
0
Cholesterol 0mg
11%
Sodium 259mg
1.9%
Total Carbohydrate 5.6g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.9g
Vitamin D 0mcg 0

Calcium 72mg 7.2%

Iron 0.9mg 11%

Potassium 228mg 6.7%

*
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.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169355/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.