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

| Nutrient | Amount per 100g |
| --- | --- |
| Ash | 0.73 g |
| Calcium, Ca | 150 mg |
| Carbohydrate, by difference | 5.3 g |
| Carotene, alpha | 10 µg |
| Carotene, beta | 1730 µg |
| Copper, Cu | 0.067 mg |
| Cryptoxanthin, beta | 26 µg |
| Energy | 36 kcal |
| Energy | 151 kJ |
| Folate, total | 65 µg |
| Fructose | 0.42 g |
| Galactose | 0 g |
| Glucose | 0.54 g |
| Iron, Fe | 0.84 mg |
| Lactose | 0 g |
| Lutein + zeaxanthin | 4980 µg |
| Lycopene | 0 µg |
| Magnesium, Mg | 25 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.542 mg |
| Niacin | 0.457 mg |
| Nitrogen | 0.47 g |
| Pantothenic acid | 0.17 mg |
| Phosphorus, P | 42 mg |
| Potassium, K | 144 mg |
| Protein | 2.94 g |
| Riboflavin | 0.14 mg |
| Sodium, Na | 16 mg |
| Sucrose | 0.16 g |
| Sugars, Total | 1.12 g |
| Thiamin | 0.063 mg |
| 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 |
| Vitamin A, RAE | 146 µg |
| Vitamin B-6 | 0.063 mg |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Vitamin E (alpha-tocopherol) | 1.61 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 326196, usda_ff (released 2026-04-30). https://bettermenu.live/tools/ingredient-search/us/foods/kale-frozen-boiled-326196/