Whole food · Vegetables and Vegetable Products
Frozen kale, once cooked by boiling and drained without added salt, is a convenient, low-calorie vegetable option. Per 100g, it provides a modest amount of protein and carbohydrates, with minimal fat, making it a light addition to meals.
| Water | 89.8 g |
| Energy (Atwater General Factors) | 44.0 kcal |
| Energy (Atwater Specific Factors) | 36.0 kcal |
| Energy | 36.0 kcal |
| Energy | 151 kj |
| Nitrogen | 0.47 g |
| Protein | 2.9 g |
| Total lipid (fat) | 1.2 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 5.3 g |
| Sugars, Total | 1.1 g |
| Sucrose | 0.16 g |
| Glucose | 0.54 g |
| Fructose | 0.42 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 150 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 42.0 mg |
| Potassium, K | 144 mg |
| Sodium, Na | 16.0 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.54 mg |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.46 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 65.0 ug |
| Vitamin A, RAE | 146 ug |
| Carotene, beta | 1730 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 26.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4980 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.12 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 418 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
How does the nutritional value of frozen, cooked kale compare to fresh kale?
Frozen kale retains most nutrients; boiling may leach some water-soluble vitamins, but it remains a healthy choice.
Is this kale suitable for a low-sodium diet?
Yes, since it's cooked and drained without salt, it is a sodium-free option.
Can I use this as a quick vegetable side dish?
Absolutely, it's pre-cooked and can be reheated quickly for a convenient, nutrient-dense side.