Conversion Calculator

Amount of nutrients in 100 g (grams) of Kale, frozen, cooked, boiled, drained, with salt.

Nutrient	Amount and Unit	Percentage
Water	89.82 g	89.82%
Energy (calorie)	36 kcal
Energy (joule)	151 kJ
Protein	2.94 g	2.94%
Total lipid (fat)	1.21 g	1.21%
Ash	0.73 g	0.73%
Carbohydrate, by difference	5.3 g	5.3%
Fiber, total dietary	2.3 g	2.3%
Sugars, total	1.21 g	1.21%
Sucrose	0.25 g	0.25%
Glucose (dextrose)	0.54 g	0.54%
Fructose	0.42 g	0.42%
Lactose	0 g
Maltose	0 g
Galactose	0 g
Calcium, Ca	150 mg	0.15%
Iron, Fe	0.84 mg
Magnesium, Mg	25 mg	0.02%
Phosphorus, P	42 mg	0.04%
Potassium, K	144 mg	0.14%
Sodium, Na	252 mg	0.25%
Zinc, Zn	0.27 mg
Copper, Cu	0.067 mg
Manganese, Mn	0.542 mg
Selenium, Se	1 µg
Vitamin C, total ascorbic acid	17.8 mg	0.02%
Thiamin	0.063 mg
Riboflavin	0.14 mg
Niacin	0.457 mg
Pantothenic acid	0.17 mg
Vitamin B-6	0.063 mg
Folate, total	65 µg
Folic acid	0 µg
Folate, food	65 µg
Folate, DFE	65 µg
Choline, total	0.5 mg
Betaine	0.3 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	146 µg
Retinol	0 µg
Carotene, beta	1731 µg
Carotene, alpha	10 µg
Cryptoxanthin, beta	26 µg
Vitamin A, IU	2915 IU
Lycopene	0 µg
Lutein + zeaxanthin	4983 µg
Vitamin E (alpha-tocopherol)	1.61 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.12 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	418.5 µg
Dihydrophylloquinone	0 µg
Menaquinone-4	0 µg
Fatty acids, total saturated	0.158 g	0.16%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0.006 g	0.01%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.006 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	0.141 g	0.14%
18:0 octadecanoic, stearic fatty acid	0.006 g	0.01%
Fatty acids, total monounsaturated	0.092 g	0.09%
16:1 undifferentiated, hexadecenoic, palmitoleic	0 g
18:1 undifferentiated	0.092 g	0.09%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.597 g	0.60%
18:2 undifferentiated	0.258 g	0.26%
18:3 undifferentiated, octadecatrienoic, linolenic	0.336 g	0.34%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.003 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.035 g	0.04%
Threonine	0.131 g	0.13%
Isoleucine	0.176 g	0.18%
Leucine	0.205 g	0.20%
Lysine	0.176 g	0.18%
Methionine	0.029 g	0.03%
Cystine	0.039 g	0.04%
Phenylalanine	0.15 g	0.15%
Tyrosine	0.104 g	0.10%
Valine	0.16 g	0.16%
Arginine	0.163 g	0.16%
Histidine	0.172 g	0.17%
Alanine	0.148 g	0.15%
Aspartic acid	0.263 g	0.26%
Glutamic acid	0.332 g	0.33%