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Nutritional Profile of Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
We got 50 nutritional values in our nutrition profile for Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks top-of-the-line (Top 25) for two nutrients.
These are
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Phylloquinone (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks notably well (Top 100) for one additional nutrient:
- beta-Carotene (Fat-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 great (Top 10) for one nutrient:
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for four additional nutrients:
- Phylloquinone (Fat-soluble Vitamins)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Cholesterol (Other Micronutrients)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Kale (Unspecified If Cooking Fat Added, Unspecified Form)
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 Kale (Unspecified If Cooking Fat Added, Unspecified Form)
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 5.4 g | 1.5 g | 582 | 1989 |
| Fiber, total dietary | 1.9 g | 538.6 mg | 75 | 236 |
| Sugars (Total incl. NLEA) | 1.2 g | 340.2 mg | 426 | 1556 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 738 mg | 209.2 mg | 281 | 2152 |
| Fatty Acids, total polyunsaturated | 617 mg | 174.9 mg | 375 | 1898 |
| Fatty Acids, total saturated | 1.3 g | 366.3 mg | 161 | 1711 |
| Total Lipid (Fat) | 2.9 g | 825 mg | 193 | 1457 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Butyric Acid (4:0) | 68 mg | 19.3 mg | 58 | 390 |
| Capric Acid (10:0) | 54 mg | 15.3 mg | 53 | 478 |
| Caproic Acid (6:0) | 42 mg | 11.9 mg | 47 | 316 |
| Caprylic Acid (8:0) | 25 mg | 7.1 mg | 34 | 379 |
| Lauric Acid (12:0) | 58 mg | 16.4 mg | 49 | 652 |
| Myristic Acid (14:0) | 160 mg | 45.4 mg | 84 | 990 |
| Palmitic Acid (16:0) | 583 mg | 165.3 mg | 158 | 1699 |
| Stearic Acid (18:0) | 277 mg | 78.5 mg | 126 | 1414 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 710 mg | 201.3 mg | 292 | 2136 |
| Palmitoleic Acid (16:1) | 21 mg | 6 mg | 68 | 962 |
| Paullinic Acid (20:1) | 5 mg | 1.4 mg | 53 | 469 |
| Polyunsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosatetraenoic Acid, ETA (20:4) | 1 mg | 0.3 mg | 15 | 293 |
| Linoleic Acid (18:2 n-6) | 463 mg | 131.3 mg | 384 | 1931 |
| Linolenic Acid (18:3) | 143 mg | 40.5 mg | 167 | 813 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.8 g | 521.6 mg | 334 | 1435 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 13 µg | 3.7 µg | 157 | 442 |
| Folate, food | 13 µg | 3.7 µg | 157 | 276 |
| Folate, total | 13 µg | 3.7 µg | 162 | 379 |
| Niacin | 480 µg | 136.1 µg | 520 | 2059 |
| Riboflavin | 68 µg | 19.3 µg | 215 | 743 |
| Thiamin | 51 µg | 14.5 µg | 192 | 833 |
| Vitamin B6 | 185 µg | 52.4 µg | 175 | 796 |
| Vitamin C | 39.3 mg | 11.1 mg | 138 | 255 |
| Fat-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 1.2 mg | 328.9 µg | 170 | 527 |
| beta-Carotene | 7.8 mg | 2.2 mg | 43 | 48 |
| Lutein + Zeaxanthin | 17.5 mg | 5 mg | 6 | 7 |
| Phylloquinone | 784.1 µg | 222.3 µg | 13 | 16 |
| Retinol | 25 µg | 7.1 µg | 31 | 456 |
| Vitamin A, RAE | 678 µg | 192.2 µg | 66 | 183 |
| Vitamin D (D2 + D3) | 0.1 µg | 0.03 µg | 18 | 162 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 70 mg | 19.8 mg | 127 | 475 |
| Copper, Cu | 150 µg | 42.5 µg | 160 | 699 |
| Iron, Fe | 860 µg | 243.8 µg | 205 | 836 |
| Magnesium, Mg | 17 mg | 4.8 mg | 106 | 343 |
| Phosphorus, P | 28 mg | 7.9 mg | 144 | 646 |
| Potassium, K | 219 mg | 62.1 mg | 343 | 679 |
| Selenium, Se | 0.9 µg | 0.3 µg | 95 | 689 |
| Sodium, Na | 330 mg | 93.6 mg | 153 | 819 |
| Zinc, Zn | 230 µg | 65.2 µg | 141 | 905 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 5 mg | 1.4 mg | 22 | 376 |
| Choline | 900 µg | 255.1 µg | 370 | 1147 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 88.2 g | 25 g | 252 | 326 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 49 kcal | 13.9 kcal | 173 | 640 |
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).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Cooked Kale (Unspecified If Cooking Fat Added, Unspecified Form)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup, NS As To From Fresh, Frozen, Or Canned | 135.0 g | 4.8 oz |
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 |
(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 |
(Made Without Fat) | 42 |
(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 |
| 44 | |
| 74 | |
| 65 |
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