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Nutritional Profile of Cooked Fresh Kale (Made Without Fat)

We got 42 nutritional values in our nutrition profile for Cooked Fresh Kale (Made Without Fat).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for one nutrient:

Also, when compared to all foods, it ranks high (Top 250) for five additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks quite high (Top 25) for two nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for three additional nutrients:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Cooked Fresh Kale (Made Without Fat)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Fresh Kale (Made Without Fat)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Fresh Kale (Made Without Fat)

4.7%
1.6%
3.1%
88.5%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Fresh Kale (Made Without Fat)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Fresh Kale (Made Without Fat)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
4.7 g
1.3 g
640
2054
Fiber, total dietary
4.4 g
1.2 g
50
204
Sugars (Total incl. NLEA)
860 mg
243.8 mg
455
1590
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
111 mg
31.5 mg
539
2730
Fatty Acids, total polyunsaturated
721 mg
204.4 mg
348
1797
Fatty Acids, total saturated
191 mg
54.1 mg
583
2616
Total Lipid (Fat)
1.6 g
453.6 mg
314
1588
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
6 mg
1.7 mg
94
704
Myristic Acid (14:0)
6 mg
1.7 mg
189
1144
Palmitic Acid (16:0)
169 mg
47.9 mg
463
2108
Stearic Acid (18:0)
6 mg
1.7 mg
341
1685
Monounsaturated Fats (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
111 mg
31.5 mg
531
2701
Polyunsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Eicosatetraenoic Acid, ETA (20:4)
3 mg
0.9 mg
13
291
Linoleic Acid (18:2 n-6)
312 mg
88.5 mg
471
2082
Linolenic Acid (18:3)
405 mg
114.8 mg
38
551
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
3.1 g
887.3 mg
212
1306
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
50 µg
14.2 µg
120
405
Folate, food
50 µg
14.2 µg
120
239
Folate, total
50 µg
14.2 µg
121
334
Niacin
1.2 mg
340.2 µg
175
1496
Riboflavin
353 µg
100.1 µg
47
458
Thiamin
109 µg
30.9 µg
135
775
Vitamin B6
150 µg
42.5 µg
210
831
Vitamin C
70.1 mg
19.9 mg
62
121
Fat-soluble Vitamins (6)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
710 µg
201.3 µg
215
572
beta-Carotene
2.9 mg
827.8 µg
249
286
beta-Cryptoxanthin
27 µg
7.7 µg
73
157
Lutein + Zeaxanthin
6.4 mg
1.8 mg
99
109
Phylloquinone
418 µg
118.5 µg
93
98
Vitamin A, RAE
245 µg
69.5 µg
265
468
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
272 mg
77.1 mg
14
277
Copper, Cu
57 µg
16.2 µg
251
792
Iron, Fe
1.7 mg
487.6 µg
124
749
Magnesium, Mg
35 mg
9.9 mg
86
298
Phosphorus, P
59 mg
16.7 mg
112
613
Potassium, K
373 mg
105.7 mg
198
525
Selenium, Se
1 µg
0.3 µg
94
688
Sodium, Na
181 mg
51.3 mg
290
968
Zinc, Zn
420 µg
119.1 µg
121
884
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
500 µg
141.7 µg
374
1151
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
88.5 g
25.1 g
236
307
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
38 kcal
10.8 kcal
184
651
Figure 2. Nutritional profile of cooked fresh kale (made without fat) with 42 nutrient values.

Foods Available Online

We searched Amazon for "Kale" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Cooked Fresh Kale (Made Without Fat)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cup130.0 g4.6 oz
Figure 3. Common serving sizes of cooked fresh kale (made without fat)

30 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 30

Click on a food to explore all of the nutrients it contains.

KaleNo of
Nutrients
(With Salt, Drained)
71
(Without Salt, Drained)
75
(With Salt, Drained)
71
(Without Salt, Drained)
71
(Made With Butter)
50
(Made With Margarine)
46
(Made With Oil)
43
(Made With Unspecified Fat)
50
(Made Without Fat)
44
(Unspecified If Cooking Fat Added)
50
(Made With Butter)
50
(Made With Margarine)
46
(Made With Oil)
43
(Made With Unspecified Fat)
51
(Unspecified If Cooking Fat Added)
50
(Made With Butter)
50
(Made With Margarine)
46
(Made With Oil)
43
(Made With Unspecified Fat)
52
(Made Without Fat)
43
(Unspecified If Cooking Fat Added)
50
(Made With Unspecified Fat, Unspecified Form)
51
(Unspecified Form, Made With Butter)
50
(Unspecified Form, Made With Margarine)
46
(Unspecified Form, Made With Oil)
43
(Unspecified Form, Made Without Fat)
41
(Unspecified If Cooking Fat Added, Unspecified Form)
50
44
74
65
Figure 4. Similar vegetables and vegetable products 1 to 30.

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