🥗 FoodData Explorer

Kale, frozen, cooked, boiled, drained, without salt

Ingredient code 11236

Values come from the USDA FNDDS survey nutrient database, which derives ingredient-level nutrient content from USDA's Standard Reference and Foundation Foods analyses. They are per 100 g of the ingredient as described, not per serving.

Nutrient values (65)

NutrientValue / 100gUnitSource
Water89.8GFoundation
Energy44KCALFoundation
Protein2.94GFoundation
Total lipid (fat)1.21GFoundation
Carbohydrate, by difference5.3GFoundation
Fiber, total dietary2.3GSR Legacy
Sugars, Total1.12GFoundation
Calcium, Ca150MGFoundation
Iron, Fe0.84MGFoundation
Magnesium, Mg25MGFoundation
Phosphorus, P42MGFoundation
Potassium, K144MGFoundation
Sodium, Na16MGFoundation
Zinc, Zn0.27MGFoundation
Copper, Cu0.067MGFoundation
Selenium, Se1UGSR Legacy
Vitamin C, total ascorbic acid17.8MGFoundation
Thiamin0.063MGFoundation
Riboflavin0.14MGFoundation
Niacin0.457MGFoundation
Vitamin B-60.063MGFoundation
Folate, total65UGFoundation
Folic acid0UGAssumed zero
Folate, food65UGInformed by FDC Foundation and SR Legacy
Folate, DFE65UGInformed by FDC Foundation and SR Legacy
Choline, total0.5MGSR Legacy
Vitamin B-120UGSR Legacy
Vitamin B-12, added0UGSR Legacy
Vitamin A, RAE146UGFoundation
Retinol0UGAssumed zero
Carotene, beta1,730UGFoundation
Carotene, alpha10UGFoundation
Cryptoxanthin, beta26UGFoundation
Lycopene0UGFoundation
Lutein + zeaxanthin4,980UGFoundation
Vitamin E (alpha-tocopherol)1.61MGFoundation
Vitamin E, added0MGAssumed zero
Vitamin D (D2 + D3)0UGSR Legacy
Vitamin K (phylloquinone)418UGFoundation
Fatty acids, total saturated0.158GSR Legacy
SFA 4:00GSR Legacy
SFA 6:00GSR Legacy
SFA 8:00GSR Legacy
SFA 10:00GSR Legacy
SFA 12:00.006GSR Legacy
SFA 14:00.006GSR Legacy
SFA 16:00.141GSR Legacy
SFA 18:00.006GSR Legacy
Fatty acids, total monounsaturated0.092GSR Legacy
MUFA 16:10GSR Legacy
MUFA 18:10.092GSR Legacy
MUFA 20:10GSR Legacy
MUFA 22:10GSR Legacy
Fatty acids, total polyunsaturated0.597GSR Legacy
PUFA 18:20.258GSR Legacy
PUFA 18:30.336GSR Legacy
PUFA 18:40GSR Legacy
PUFA 20:40.003GSR Legacy
PUFA 20:5 n-3 (EPA)0GSR Legacy
PUFA 22:5 n-3 (DPA)0GSR Legacy
PUFA 22:6 n-3 (DHA)0GSR Legacy
Cholesterol0MGSR Legacy
Alcohol, ethyl0GSR Legacy
Caffeine0MGSR Legacy
Theobromine0MGSR Legacy

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.