Kale, fresh, cooked, fat added
Common food
Photo: Wikipedia
Cooked kale, enriched with a touch of fat, transforms from a tough, fibrous leaf into a tender, silky green with a deep, earthy, and slightly nutty flavor. The added fat, often olive oil or butter, not only mellows its natural bitterness but also creates a luscious mouthfeel that makes it a satisfying side dish. Nutritionally, it's a powerhouse, offering a remarkable density of vitamins and minerals for just 69 calories per 100 grams.
Calorie split: 18% protein · 27% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for its remarkable versatility—it can be sautéed until crispy, blended into smoothies, or used as a hearty base for soups and stews. Its robust texture holds up well to bold flavors like garlic, lemon, and chili, making it a staple in health-conscious and flavorful cooking alike.
⚠️ Watch-outs & how to enjoy it better
Some find its natural bitterness and tough, fibrous texture off-putting if not cooked properly. It contains oxalates, which can contribute to kidney stone formation in susceptible individuals, and its high vitamin K content can interfere with blood-thinning medications. To counteract bitterness, cook with a splash of acid (like lemon juice) or a sweet component (like raisins); to reduce oxalates, blanching the kale in boiling water for a minute before sautéing can help.
Key benefits
- Excellent source of vitamins K, A, and C.
- High in fiber for digestive health.
- Rich in antioxidants like lutein and zeaxanthin.
- Provides plant-based protein and iron.
- Fat-soluble vitamins are better absorbed with added fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'kale' comes from the Scottish word 'kail,' which referred to a type of cabbage and was so central to the diet that the word 'kailyard' came to mean a kitchen garden.
Full nutrition (USDA data · scales with serving)
| Water | 86.1 g |
| Energy | 69.0 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 4.6 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 0.84 g |
| Calcium, Ca | 265 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 363 mg |
| Sodium, Na | 185 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 68.1 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.34 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 0.80 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 251 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 2843 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6190 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 408 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.90 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.48 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Kale, raw — USDA does not publish this profile for Kale.
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.20 g |
| Lysine | 0.17 g |
| Methionine | 0.03 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.10 g |
| Valine | 0.16 g |
| Arginine | 0.16 g |
| Histidine | 0.17 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.26 g |
| Glutamic acid | 0.33 g |
| Glycine | 0.14 g |
| Proline | 0.17 g |
| Serine | 0.12 g |
FAQ
How do I make cooked kale less bitter?
Cook it with a flavor-balancing ingredient. A splash of vinegar or lemon juice added at the end brightens it, while a touch of sweetness (like a drizzle of maple syrup or some raisins) can counteract bitterness. Cooking it longer with fat also mellows the flavor.
Is cooked kale as nutritious as raw kale?
Cooking kale can reduce some heat-sensitive nutrients like vitamin C, but it also breaks down tough cell walls, making other nutrients like beta-carotene and iron more bioavailable. Cooking with fat specifically boosts absorption of its fat-soluble vitamins (A, K, E).
What's the best way to store leftover cooked kale?
Store it in an airtight container in the refrigerator for up to 3-4 days. It can be easily reheated in a pan, microwave, or added directly to soups, eggs, or grains.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.69 kcal/g · 18% calories from protein · 4.3 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.