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Nutritional Profile of Boiled Kale (Without Salt, Drained)

We got 71 nutritional values in our nutrition profile for Boiled Kale (Without Salt, Drained).

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:

Phylloquinone (Fat-soluble Vitamins)

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

With the highest ranking of them being

Lutein + Zeaxanthin (Fat-soluble Vitamins)
beta-Cryptoxanthin (Fat-soluble Vitamins)
Fiber, total dietary (Carbohydrates)
Folate, food (Water-soluble Vitamins)

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 one nutrient:

Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)

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

Histidine (Amino Acids)
Betaine (Amino Acids)
gamma-Tocopherol (Fat-soluble Vitamins)
Linolenic Acid (18:3) (Polyunsaturated Fats)

You can find these and more nutrient rankings below.

Nutrient Content Of Boiled Kale (Without Salt, Drained)

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.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

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

Macronutrient profile of Boiled Kale (Without Salt, Drained)

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 Boiled Kale (Without Salt, Drained)

5.3%

1.2%

2.9%

89.8%

Carbs

Fats

Protein

Water

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

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Boiled Kale (Without Salt, Drained)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Boiled Kale (Without Salt, Drained)

0.2%

0.1%

0.7%

Saturated

Mono

Poly

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 Boiled Kale (Without Salt, Drained)

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: Boiled Kale (Without Salt, Drained)

In food category: Vegetables and Vegetable Products

Carbohydrates (6)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	5.3 g	1.5 g	592	1999
Fiber, total dietary	4 g	1.1 g	54	208
Fructose	420 mg	119.1 mg	73	361
Glucose	540 mg	153.1 mg	71	350
Sucrose	250 mg	70.9 mg	64	425
Sugars (Total incl. NLEA)	1.2 g	343 mg	425	1555
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	102 mg	28.9 mg	546	2739
Fatty Acids, total polyunsaturated	660 mg	187.1 mg	365	1857
Fatty Acids, total saturated	175 mg	49.6 mg	591	2632
Total Lipid (Fat)	1.2 g	343 mg	332	1627
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)	156 mg	44.2 mg	469	2120
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)	102 mg	28.9 mg	538	2710
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)	286 mg	81.1 mg	482	2108
Linolenic Acid (18:3)	371 mg	105.2 mg	45	585
Amino Acids (19)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	148 mg	42 mg	89	815
Arginine	163 mg	46.2 mg	101	822
Aspartic Acid	263 mg	74.6 mg	133	799
Betaine	300 µg	85 µg	30	324
Cystine	39 mg	11.1 mg	64	457
Glutamic Acid	332 mg	94.1 mg	164	881
Glycine	141 mg	40 mg	69	864
Histidine	172 mg	48.8 mg	27	836
Isoleucine	176 mg	49.9 mg	64	846
Leucine	205 mg	58.1 mg	98	840
Lysine	176 mg	49.9 mg	96	818
Methionine	29 mg	8.2 mg	82	921
Phenylalanine	150 mg	42.5 mg	70	894
Proline	174 mg	49.3 mg	69	908
Serine	124 mg	35.2 mg	89	945
Threonine	131 mg	37.1 mg	74	882
Tryptophan	35 mg	9.9 mg	57	430
Tyrosine	104 mg	29.5 mg	76	934
Valine	160 mg	45.4 mg	93	885
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	2.9 g	833.5 mg	231	1325
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	65 µg	18.4 µg	105	390
Folate, food	65 µg	18.4 µg	105	224
Folate, total	65 µg	18.4 µg	105	318
Niacin	457 µg	129.6 µg	538	2080
Pantothenic Acid	170 µg	48.2 µg	259	1015
Riboflavin	140 µg	39.7 µg	144	671
Thiamin	63 µg	17.9 µg	180	821
Vitamin B6	63 µg	17.9 µg	297	918
Vitamin C	17.8 mg	5 mg	272	445
Fat-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Carotene	10 µg	2.8 µg	193	454
alpha-Tocopherol	1.6 mg	456.4 µg	127	482
beta-Carotene	1.7 mg	490.4 µg	335	405
beta-Cryptoxanthin	26 µg	7.4 µg	74	158
gamma-Tocopherol	120 µg	34 µg	43	423
Lutein + Zeaxanthin	5 mg	1.4 mg	124	137
Phylloquinone	418 µg	118.5 µg	93	98
Vitamin A, IU	2.9k IU	827.8 IU	121	228
Vitamin A, RAE	146 µg	41.4 µg	325	564
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	150 mg	42.5 mg	58	395
Copper, Cu	67 µg	19 µg	241	782
Iron, Fe	840 µg	238.1 µg	207	838
Magnesium, Mg	25 mg	7.1 mg	97	322
Manganese, Mn	542 µg	153.7 µg	80	520
Phosphorus, P	42 mg	11.9 mg	129	630
Potassium, K	144 mg	40.8 mg	417	754
Selenium, Se	0.9 µg	0.3 µg	95	689
Sodium, Na	16 mg	4.5 mg	432	1135
Zinc, Zn	270 µg	76.5 µg	137	901
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	400 µg	113.4 µg	375	1152
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	89.8 g	25.5 g	182	240
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	730 mg	207 mg	182	594
Kcal (Energy)	36 kcal	10.2 kcal	186	653
KJ (Energy)	151 kj	42.8 kj	235	1011

Figure 3. Nutritional profile of boiled kale (without salt, drained) with 71 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).

Green Curly Kale, 1 Bunch available on Amazon — Green Curly Kale, 1 Bunch

KOYAH - Organic USA Grown Kale Powder (Equiva... available on Amazon — KOYAH - Organic USA Grown Kale Powder (Equiva...

Sustainably US Grown, Organic Kale Powder, 2 ... available on Amazon — Sustainably US Grown, Organic Kale Powder, 2 ...

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Boiled Kale (Without Salt, Drained)

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

Amount / Measurement	Weight in Gr	Weight in Oz
Cup	118.0 g	4.2 oz

Figure 4. Common serving sizes of boiled kale (without salt, drained)

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.

Kale	No of Nutrients
Boiled Frozen Kale (With Salt, Drained)	71
Boiled Frozen Kale (Without Salt, Drained)	75
Boiled Kale (With Salt, Drained)	71
Cooked Canned Kale (Made With Butter)	50
Cooked Canned Kale (Made With Margarine)	46
Cooked Canned Kale (Made With Oil)	43
Cooked Canned Kale (Made With Unspecified Fat)	50
Cooked Canned Kale (Made Without Fat)	44
Cooked Canned Kale (Unspecified If Cooking Fat Added)	50
Cooked Fresh Kale (Made With Butter)	50
Cooked Fresh Kale (Made With Margarine)	46
Cooked Fresh Kale (Made With Oil)	43
Cooked Fresh Kale (Made With Unspecified Fat)	51
Cooked Fresh Kale (Made Without Fat)	42
Cooked Fresh Kale (Unspecified If Cooking Fat Added)	50
Cooked Frozen Kale (Made With Butter)	50
Cooked Frozen Kale (Made With Margarine)	46
Cooked Frozen Kale (Made With Oil)	43
Cooked Frozen Kale (Made With Unspecified Fat)	52
Cooked Frozen Kale (Made Without Fat)	43
Cooked Frozen Kale (Unspecified If Cooking Fat Added)	50
Cooked Kale (Made With Unspecified Fat, Unspecified Form)	51
Cooked Kale (Unspecified Form, Made With Butter)	50
Cooked Kale (Unspecified Form, Made With Margarine)	46
Cooked Kale (Unspecified Form, Made With Oil)	43
Cooked Kale (Unspecified Form, Made Without Fat)	41
Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)	50
Raw Kale	44
Raw Kale	74
Unprepared Frozen Kale	65

Figure 5. Similar vegetables and vegetable products 1 to 30.

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