We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Cooked Fresh Kale (Made With Unspecified Fat)
We got 51 nutritional values in our nutrition profile for Cooked Fresh Kale (Made With Unspecified Fat).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for seven nutrients.
Most notable of them being
- Phylloquinone (Fat-soluble Vitamins)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Vitamin C (Water-soluble Vitamins)
- beta-Cryptoxanthin (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks decently (Top 500) for 16 additional nutrients.
With the highest ranking of them being
- Calcium, Ca (Minerals)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- beta-Carotene (Fat-soluble Vitamins)
- Magnesium, Mg (Minerals)
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 notably well (Top 25) for four nutrients.
These are
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Calcium, Ca (Minerals)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Cholesterol (Other Micronutrients)
Additionally, a comparison to foods in the same category shows that it ranks well (Top 50) for four additional nutrients:
- Linolenic Acid (18:3) (Polyunsaturated Fats)
- Retinol (Fat-soluble Vitamins)
- Caprylic Acid (8:0) (Saturated Fats)
- Paullinic Acid (20:1) (Monounsaturated Fats)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Fresh Kale (Made With Unspecified 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.
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 Fresh Kale (Made With Unspecified 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 With Unspecified Fat)
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 Fresh Kale (Made With Unspecified Fat)
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 Fresh Kale (Made With Unspecified 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 With Unspecified 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 With Unspecified Fat)
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 4.6 g | 1.3 g | 651 | 2066 |
| Fiber, total dietary | 4.3 g | 1.2 g | 51 | 205 |
| Sugars (Total incl. NLEA) | 830 mg | 235.3 mg | 458 | 1593 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 1.1 g | 314.7 mg | 173 | 1876 |
| Fatty Acids, total polyunsaturated | 1.5 g | 433.7 mg | 75 | 1258 |
| Fatty Acids, total saturated | 960 mg | 272.2 mg | 267 | 1906 |
| Total Lipid (Fat) | 4.3 g | 1.2 g | 103 | 1320 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Butyric Acid (4:0) | 30 mg | 8.5 mg | 92 | 428 |
| Capric Acid (10:0) | 24 mg | 6.8 mg | 82 | 508 |
| Caproic Acid (6:0) | 19 mg | 5.4 mg | 69 | 339 |
| Caprylic Acid (8:0) | 11 mg | 3.1 mg | 48 | 393 |
| Lauric Acid (12:0) | 31 mg | 8.8 mg | 76 | 679 |
| Myristic Acid (14:0) | 77 mg | 21.8 mg | 150 | 1073 |
| Palmitic Acid (16:0) | 563 mg | 159.6 mg | 169 | 1719 |
| Stearic Acid (18:0) | 182 mg | 51.6 mg | 202 | 1509 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 1.1 g | 309 mg | 165 | 1837 |
| Palmitoleic Acid (16:1) | 15 mg | 4.3 mg | 74 | 968 |
| Paullinic Acid (20:1) | 8 mg | 2.3 mg | 50 | 466 |
| 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) | 1 g | 294.8 mg | 151 | 1385 |
| Linolenic Acid (18:3) | 491 mg | 139.2 mg | 27 | 472 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 3.1 g | 864.7 mg | 220 | 1314 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 48 µg | 13.6 µg | 122 | 407 |
| Folate, food | 48 µg | 13.6 µg | 122 | 241 |
| Folate, total | 48 µg | 13.6 µg | 123 | 336 |
| Niacin | 1.2 mg | 331.7 µg | 178 | 1504 |
| Riboflavin | 344 µg | 97.5 µg | 52 | 467 |
| Thiamin | 106 µg | 30.1 µg | 138 | 778 |
| Vitamin B6 | 163 µg | 46.2 µg | 197 | 818 |
| Vitamin C | 68.1 mg | 19.3 mg | 68 | 128 |
| Fat-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 1 mg | 283.5 µg | 186 | 543 |
| beta-Carotene | 2.8 mg | 805.1 µg | 252 | 291 |
| beta-Cryptoxanthin | 27 µg | 7.7 µg | 73 | 157 |
| Lutein + Zeaxanthin | 6.2 mg | 1.8 mg | 106 | 117 |
| Phylloquinone | 408 µg | 115.7 µg | 99 | 104 |
| Retinol | 11 µg | 3.1 µg | 45 | 470 |
| Vitamin A, RAE | 250 µg | 70.9 µg | 261 | 463 |
| Vitamin D (D2 + D3) | 0.1 µg | 0.03 µg | 18 | 162 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 265 mg | 75.1 mg | 15 | 284 |
| Copper, Cu | 55 µg | 15.6 µg | 253 | 794 |
| Iron, Fe | 1.7 mg | 473.4 µg | 129 | 754 |
| Magnesium, Mg | 34 mg | 9.6 mg | 87 | 300 |
| Phosphorus, P | 58 mg | 16.4 mg | 113 | 614 |
| Potassium, K | 363 mg | 102.9 mg | 205 | 535 |
| Selenium, Se | 0.9 µg | 0.3 µg | 95 | 689 |
| Sodium, Na | 186 mg | 52.7 mg | 285 | 963 |
| Zinc, Zn | 410 µg | 116.2 µg | 122 | 885 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 2 mg | 567 µg | 25 | 379 |
| Choline | 800 µg | 226.8 µg | 371 | 1148 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 86.1 g | 24.4 g | 340 | 432 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 61 kcal | 17.3 kcal | 161 | 628 |
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 With Unspecified 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 | 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 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 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 50 |
| 44 | |
| 74 | |
| 65 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
