Kale, Boiled — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 0.148 g |
| Alcohol, ethyl | 0 g |
| Arginine | 0.163 g |
| Ash | 0.73 g |
| Aspartic acid | 0.263 g |
| Betaine | 0.3 mg |
| Caffeine | 0 mg |
| Calcium, Ca | 150 mg |
| Carbohydrate, by difference | 5.3 g |
| Carotene, alpha | 10 µg |
| Carotene, beta | 1730 µg |
| Cholesterol | 0 mg |
| Choline, total | 0.4 mg |
| Copper, Cu | 0.067 mg |
| Cryptoxanthin, beta | 26 µg |
| Cystine | 0.039 g |
| Energy | 36 kcal |
| Energy | 151 kJ |
| Fatty acids, total monounsaturated | 0.102 g |
| Fatty acids, total polyunsaturated | 0.66 g |
| Fatty acids, total saturated | 0.175 g |
| Fatty acids, total trans | 0 g |
| Fiber, total dietary | 4 g |
| Folate, DFE | 65 µg |
| Folate, food | 65 µg |
| Folate, total | 65 µg |
| Folic acid | 0 µg |
| Fructose | 0.42 g |
| Galactose | 0 g |
| Glucose | 0.54 g |
| Glutamic acid | 0.332 g |
| Glycine | 0.141 g |
| Histidine | 0.172 g |
| Iron, Fe | 0.84 mg |
| Isoleucine | 0.176 g |
| Lactose | 0 g |
| Leucine | 0.205 g |
| Lutein + zeaxanthin | 4980 µg |
| Lycopene | 0 µg |
| Lysine | 0.176 g |
| Magnesium, Mg | 25 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.542 mg |
| Methionine | 0.029 g |
| MUFA 16:1 | 0 g |
| MUFA 18:1 | 0.102 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Niacin | 0.457 mg |
| Pantothenic acid | 0.17 mg |
| Phenylalanine | 0.15 g |
| Phosphorus, P | 42 mg |
| Potassium, K | 144 mg |
| Proline | 0.174 g |
| Protein | 2.94 g |
| PUFA 18:2 | 0.286 g |
| PUFA 18:3 | 0.371 g |
| PUFA 18:4 | 0 g |
| PUFA 2:5 n-3 (EPA) | 0 g |
| PUFA 20:4 | 0.003 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 0 µg |
| Riboflavin | 0.14 mg |
| Selenium, Se | 0.9 µg |
| Serine | 0.124 g |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0.006 g |
| SFA 14:0 | 0.006 g |
| SFA 16:0 | 0.156 g |
| SFA 18:0 | 0.006 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| Sodium, Na | 16 mg |
| Sucrose | 0.25 g |
| Sugars, total including NLEA | 1.21 g |
| Theobromine | 0 mg |
| Thiamin | 0.063 mg |
| Threonine | 0.131 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, delta | 0 mg |
| Tocopherol, gamma | 0.12 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Total lipid (fat) | 1.21 g |
| Tryptophan | 0.035 g |
| Tyrosine | 0.104 g |
| Valine | 0.16 g |
| Vitamin A, IU | 2920 IU |
| Vitamin A, RAE | 146 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.063 mg |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 1.61 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Vitamin K (phylloquinone) | 418 µg |
| Water | 89.8 g |
| Zinc, Zn | 0.27 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 169238, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/kale-boiled-169238/