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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 notably well (Top 100) for one nutrient:
- Phylloquinone (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks well (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.
Table of Contents
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)
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)
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 |
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 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 |
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 |
(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 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 50 |
| 44 | |
| 74 | |
| 65 |
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