Kale, Cooked
USDA composition for kale, cooked, and what a Nutrition Facts panel would print at the serving you choose — rounded by the FDA’s own declaration rules.
Switch to 100 g to see the raw published values with no rounding applied.
| Nutrient | ||||
|---|---|---|---|---|
| Calories | 46.92 kcal | 45 kcal | — | |
| Total Fat | 2.9172 g | 3 g | 4% | |
| Saturated Fat | 0.61336 g | 0.5 g | 3% | |
| Trans Fat | not reported | — | — | — |
| Cholesterol | 1.36 mg | 0 mg | 0% | |
| Sodium | 125.8 mg | 125 mg | 5% | |
| Total Carbohydrate | 3.1348 g | 3 g | 1% | |
| Dietary Fiber | 2.924 g | 3 g | 10% | |
| Total Sugars | 0.5712 g | less than 1g | — | |
| Added Sugars | not reported | — | — | — |
| Protein | 2.074 g | 2 g | 4% | |
| Vitamin D | 0 mcg | 0 mcg | 0% | |
| Calcium | 180.2 mg | 180 mg | 15% | |
| Iron | 1.1356 mg | 1.1 mg | 6% | |
| Potassium | 246.84 mg | 250 mg | 6% |
Label declares applies the rounding rules in 21 CFR 101.9(c) to the measured amount at this serving. Select any rounding rule for the band and its citation; select a column heading to hide that column.
Showing Quantity not specified, 68 grams. 45 calories.
Insights
Every figure below has a formula — select any heading to see it. These are properties of the ingredient, so they do not move with serving size: 56% of kale, cooked’s calories come from fat whether you weigh out Quantity not specified or 1 cup.
Where every number on this page came from
Three versioned inputs. If any changes, the page is rebuilt and the build id below changes with it.
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Daily Values shown are for adults and children 4 years and older. This page reports published composition data for a reference food — it is not an analysis of your formulation, and it is not a substitute for one.
For informational purposes only; verify against 21 CFR 101.9.