Vegetable
Kale (cooked, boiled, drained, without salt) Nutrition Facts
USDA description: Kale, cooked, boiled, drained, without salt
Per 100 g, Kale (cooked, boiled, drained, without salt) provides 36 calories. A typical portion, 1 cup (118 g), has 42 calories, 3.5 g protein, 6.3 g carbs and 1.4 g fat.
- calories
- 36
- protein
- 2.9 g
- carbs
- 5.3 g
- fat
- 1.2 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 362% | 2.9 g6% | 5.3 g2% | 1.2 g2% | 4 g14% | 1.2 g |
| 1 cup118 g | 422% | 3.5 g7% | 6.3 g2% | 1.4 g2% | 4.7 g17% | 1.4 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale (cooked, boiled, drained, without salt) (this page) | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale (cooked, boiled, drained, with salt) | 44 | 2.9 g | 5.3 g | 1.2 g |
How Kale ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 2.9 g#35 of 126 vegetables | 16 g#27 of 126 vegetables |
| Fiber | 4 g#11 of 115 vegetables | 22 g#10 of 115 vegetables |
| Potassium | 144 mg#114 of 126 vegetables | 800 mg#96 of 126 vegetables |
| Calcium | 150 mg#6 of 126 vegetables | 833 mg#5 of 126 vegetables |
| Iron | 0.84 mg#52 of 126 vegetables | 4.7 mg#46 of 126 vegetables |
| Magnesium | 25 mg#31 of 125 vegetables | 139 mg#39 of 125 vegetables |
| Vitamin C | 18 mg#54 of 123 vegetables | 99 mg#52 of 123 vegetables |
| Vitamin A | 146 µg#31 of 117 vegetables | 811 µg#32 of 117 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 125 vegetables with a value.
- Calories
- Kale: 36 kcalmedian: 33 kcal
- Protein
- Kale: 2.9 gmedian: 1.8 g
- Carbs
- Kale: 5.3 gmedian: 7.1 g
- Fat
- Kale: 1.2 gmedian: 0.3 g
- Fiber
- Kale: 4 gmedian: 2.3 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (118 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.2 g | 1% | 0.2 g | 1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 16 mg | 1% | 19 mg | 1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 150 mg | 12% | 177 mg | 14% |
| Iron | 0.84 mg | 5% | 0.99 mg | 6% |
| Potassium | 144 mg | 3% | 170 mg | 4% |
| Vitamin A (RAE) | 146 µg | 16% | 172 µg | 19% |
| Vitamin C | 18 mg | 20% | 21 mg | 23% |
| Vitamin E | 1.6 mg | 11% | 1.9 mg | 13% |
| Vitamin K | 419 µg | 349% | 494 µg | 412% |
| Thiamin (B1) | 0.06 mg | 5% | 0.07 mg | 6% |
| Riboflavin (B2) | 0.14 mg | 11% | 0.17 mg | 13% |
| Niacin (B3) | 0.46 mg | 3% | 0.54 mg | 3% |
| Vitamin B6 | 0.06 mg | 4% | 0.07 mg | 4% |
| Folate (approx.) | 65 µg | 16% | 77 µg | 19% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 42 mg | 3% | 50 mg | 4% |
| Magnesium | 25 mg | 6% | 30 mg | 7% |
| Zinc | 0.27 mg | 2% | 0.32 mg | 3% |
| Selenium | 0.9 µg | 2% | 1.1 µg | 2% |
| Copper | 0.07 mg | 7% | 0.08 mg | 9% |
| Manganese | 0.54 mg | 24% | 0.64 mg | 28% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169238 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.