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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 notably well (Top 100) for one nutrient:
- Phylloquinone (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks high (Top 250) for five additional nutrients.
With the highest ranking of them being
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Vitamin C (Water-soluble Vitamins)
- beta-Cryptoxanthin (Fat-soluble Vitamins)
- Fiber, total dietary (Carbohydrates)
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
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Calcium, Ca (Minerals)
Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for three additional nutrients:
- Linolenic Acid (18:3) (Polyunsaturated Fats)
- Riboflavin (Water-soluble Vitamins)
- Fiber, total dietary (Carbohydrates)
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)
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 |
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 Fresh Kale (Made Without Fat)
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 | 130.0 g | 4.6 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 |
(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 |
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