Kale, frozen, cooked, boiled, drained, without salt Nutrition Facts

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 5.23 grams of carbohydrates, 2 grams of fiber, 2.84 grams of protein, 15 milligrams of sodium, and 90.5 grams of water

Kale, frozen, cooked, boiled, drained, without salt have 0 milligrams of Cholesterol and 0.49 grams of fat.

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 30 calories, the 2% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin K (882.0 µg), Vitamin C (25.2 mg) or Vitamin A (14,704 IU).

Nutrients in Kale, frozen, cooked, boiled, drained, without salt

Energy

30 kcal

We need an average of 2,000 calories per day. 100 grams of Kale, frozen, cooked, boiled, drained, without salt have 30 calories, the 2% of your total daily calorie needs.

Carbohydrates

5.23 gr

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain the 2% of your total daily needs: 5.23 grams of carbohydrates.

Sugars

1.34 mg

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 1.34 grams of sugars.

Dietary fiber

2 g

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 2 grams of dietary fiber, the 8% of your total daily needs.

Sodium

15 mg

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain the 1% of your total daily needs: 15 milligrams of Sodium.

Water

90.5 g

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 90.5% of water, 90.5 grams.

Protein

2.84 g

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain the 6% of your total daily needs: 2.84 grams of protein.
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How many vitamins in Kale, frozen, cooked, boiled, drained, without salt

People with low levels of vitamin in diet can suffer deficiency diseases. Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.

Vitamin K (882.0 µg), Vitamin C (25.2 mg) and Vitamin A (14,704 IU) are some of the vitamins present in Kale, frozen, cooked, boiled, drained, without salt.

Vitamin A

14,704 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 14,704 IU of Vitamin A. It provides the 490% of the daily recommended value for the average adult.

Vitamin C

25.2 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 25.2 milligrams of Vitamin C can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 42% of the total daily recommended Vitamin C intake.

Vitamin E

0.92 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.92 milligrams of Vitamin E can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 6% of the total daily recommended Vitamin E intake.

Vitamin K

882.0 µg

Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia. 882.0 micrograms of Vitamin K can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 1103% of the total daily recommended Vitamin K intake.

Vitamin B-1

0.04 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.

Vitamin B-2

0.11 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 0.11 milligrams of Vitamin B-2. It provides the 6% of the daily recommended value for the average adult.

Vitamin B-3

0.67 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 0.67 milligrams of Vitamin B-3. It provides the 3% of the daily recommended value for the average adult.

Vitamin B-5

0.05 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.05 milligrams of Vitamin B5 can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 1% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

14 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 14 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
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Minerals in Kale, frozen, cooked, boiled, drained, without salt

There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Potassium (321 mg), Calcium (138 mg) and Phosphorus (28 mg) are some of the minerals present in Kale, frozen, cooked, boiled, drained, without salt.


Calcium

138 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 138 milligrams of calcium can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 14% of the total daily recommended calcium intake.

Iron

0.94 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 0.94 milligrams of iron. It provides the 5% of the daily recommended value for the average adult.

Potassium

321 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 321 milligrams of potassium. It provides the 7% of the daily recommended value for the average adult.

Magnesium

18 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 18 milligrams of magnesium, that’s the 5% of the daily recommended value for one person.

Phosphorus

28 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 28 milligrams of phosphorus, that’s the 3% of the daily recommended value for one person.

Sodium

15 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 15 milligrams of sodium. It provides the 1% of the daily recommended value for the average adult.

Zinc

0.18 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.18 milligrams of zinc can be found on every 100 grams of Kale, frozen, cooked, boiled, drained, without salt, the 1% of the total daily recommended zinc intake.

Copper

0.04 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Kale, frozen, cooked, boiled, drained, without salt, you can find 0.04 milligrams of copper. It provides the 2% of the daily recommended value for the average adult.

Manganese

0.45 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 0.45 milligrams of manganese, that’s the 23% of the daily recommended value for an adult.

Selenium

0.9 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Kale, frozen, cooked, boiled, drained, without salt contains 0.9 micrograms of selenium, that’s the 1% of the daily recommended value for an adult.
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Calories in Kale, frozen, cooked, boiled, drained, without salt

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Kale, frozen, cooked, boiled, drained, without salt have 30 calories, the 2% of your total daily calorie needs.

Calories

30 Kcal

There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.

Fats and Cholesterol

Total Fat

0.49 g

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 0.49 grams of total fat, of which 0.06 gr. are saturated.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.06 g

100 grams of Kale, frozen, cooked, boiled, drained, without salt contain 0.06 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.03 g

Polyunsaturated fatty acids

0.23 g

Data Facts Table of Kale, frozen, cooked, boiled, drained, without salt

  per 100gr Daily value
NUTRIENTS
Energy 30 kcal 2 %
Total fat 0.49 g 1 %
Carbohydrates 5.23 gr 2 %
Cholesterol 0 mg 0 %
Sodium 15 mg 1 %
Water 90.5 mg 90.5 %
Protein 2.84 g 6 %
VITAMINS
Vitamin A   14,704 IU 490 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 25.2 mg 42 %
Vitamin D - -
Vitamin E 0.92 mg 6 %
Vitamin K   882.0 mg 1103 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.11 mg 6 %
Vitamin B-3 0.67 mg 3 %
Vitamin B-5 0.05 mg 1 %
Vitamin B-9 14 mg 4 %
MINERALS
Calcium 138 mg 14 %
Iron 0.94 mg 5 %
Potassium 321 mg 7 %
Phosphorus 28 mg 3 %
Sodium 15 mg 1 %
Zinc 0.18 mg 1 %
Copper 0.04 mg 2 %
Fluorine - -
Manganese 0.45 mg 23 %
Selenium 0.9 µg 1 %