Kale, Fresh, Cooked, No Added Fat

USDA composition for kale, fresh, cooked, no added fat, and what a Nutrition Facts panel would print at the serving you choose — rounded by the FDA’s own declaration rules.

Also calledsteamed kaleboiled kale no fatplain cooked kalekale no fat cookedborecolecol rizada

Reference basis

Label serving

Switch to 100 g to see the raw published values with no rounding applied.

Calories

Protein

2 g

Total fat

1 g

Sodium

120 mg

Nutrient
Calories	29.9 kcal	30 kcal	—
Total Fat	1.04 g	1 g	1%
Saturated Fat	0.12415 g	0 g	1%
Trans Fat	not reported	—	—	—
Cholesterol	0 mg	0 mg	0%
Sodium	117.65 mg	120 mg	5%
Total Carbohydrate	3.081 g	3 g	1%
Dietary Fiber	2.86 g	3 g	10%
Total Sugars	0.559 g	less than 1g	—
Added Sugars	not reported	—	—	—
Protein	2.0345 g	2 g	4%
Vitamin D	0 mcg	0 mcg	0%
Calcium	176.8 mg	180 mg	15%
Iron	1.118 mg	1.1 mg	6%
Potassium	242.45 mg	240 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.

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: 31% of kale, fresh, cooked, no added fat’s calories come from fat whether you weigh out Quantity not specified or 1 cup.

These are descriptive ratios, not nutrient content claims. A claim such as “good source of calcium” or “high protein” is evaluated per RACC serving under 21 CFR 101.54 — a different calculation, on a different basis, which this page does not make.

6.8 g

27.2%

31.3%

41.2%

0.46 kcal/g

0.34 g

1.08

0.49

4.61

3.77

4.36

0.78

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.

Composition

USDA FoodData Central

FDC 2709600 · FNDDS · released 2024-10-31

Rounding & %DV

FDA 21 CFR 101.9

§ 101.9(c), § 101.9(d)(7) · eCFR snapshot 2026-02-12

Read on eCFR →

Naming & ratios

BetterMenu enrichment

6 aliases · 13 ratios

Page built from bundle v1.3.0 · Aug 26, 2026 · commit 7fdde67

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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.