Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Cooked Kale"
| Food Name: Cooked Kale | |
| Food Group: Vegetables | |
| Macronutrients | |
| Calories (kcal): 36 | Total Fat (g): 1 |
| Protein (g): 3 | Carbohydrates (g): 5 |
| Sugars (g): 1 | Fiber (g): 4 |
| Net Carbs (g): 1 | Water (g): 90 |
| Fats | |
| Monounsaturated Fat (mg): 102 | Polyunsaturated Fat (mg): 660 |
| Omega-3 (mg): 371 | Omega-6 (mg): 286 |
| Vitamins | |
| Vitamin A (IU): 2915 | Vitamin A (RAE) (mcg): 146 |
| Vitamin C (mg): 18 | Vitamin E (mg): 2 |
| Vitamin K (mcg): 419 | Folate/B9 (mcg): 65 |
| Food Folate (mcg): 65 | Folate DFE (mcg): 65 |
| Minerals | |
| Calcium (mg): 150 | Iron (mg): 1 |
| Magnesium (mg): 25 | Phosphorus (mg): 42 |
| Potassium (mg): 144 | Sodium (mg): 16 |
| Manganese (mg): 1 | Selenium (mcg): 1 |
| Amino Acids | |
| Tryptophan (mg): 35 | Threonine (mg): 131 |
| Isoleucine (mg): 176 | Leucine (mg): 205 |
| Lysine (mg): 176 | Methionine (mg): 29 |
| Cystine (mg): 39 | Phenylalanine (mg): 150 |
| Tyrosine (mg): 104 | Valine (mg): 160 |
| Arginine (mg): 163 | Histidine (mg): 172 |
| Alanine (mg): 148 | Aspartic Acid (mg): 263 |
| Glutamic Acid (mg): 332 | Glycine (mg): 141 |
| Proline (mg): 174 | Serine (mg): 124 |
| Other Compounds | |
| Beta-Carotene (mcg): 1731 | Alpha-Carotene (mcg): 10 |
| Lutein + Zeaxanthin (mcg): 4983 | PRAL Score: -3 |
| Sugars and Carbohydrates | |
| Glucose (g): 1 | |
Key Nutrition Facts about Cooked Kale
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Cooked Kale'?
100 grams of 'Cooked Kale' contains approximately following amounts of protein, carbohydrates, and fat:
Protein – 3g (around 6% of daily requirement),
Carbohydrates – 5g (around 2% of daily requirement),
Fat – 1g (around 1% of daily requirement).
It is typically higher in Carbohydrates while lower in Fat, making it more suitable for diets that are high-carb and also suitable for those requiring low Fat intake.
How many calories are in 100 grams of 'Cooked Kale'?
A 100-gram serving of 'Cooked Kale' provides around 36 kcal of energy. The majority of the calories come from carbohydrates, based on its macronutrient composition. This contributes approximately 2% of an average 2000 kcal daily diet, making it a low-calorie food choice.
Is 'Cooked Kale' mainly a source of protein, carbohydrates, or fat?
In 100g, 'Cooked Kale' is mainly a source of carbohydrates. It contains 3g protein, 5g carbs, and 1g fat, making it suitable for diets focused on carbohydrates.
Does 'Cooked Kale' contain calcium, potassium, iron, and other essential minerals?
'Cooked Kale' is a good source of the following minerals per 100g:
Manganese (mg): 1 mg (43% DV).
'Cooked Kale' contains low amounts of the following minerals per 100g:
Calcium (mg): 150 mg (12% DV),
Iron (mg): 1 mg (6% DV),
Potassium (mg): 144 mg (3% DV),
Magnesium (mg): 25 mg (6% DV),
Phosphorus (mg): 42 mg (3% DV),
Selenium (mcg): 1 mcg (2% DV),
Sodium (mg): 16 mg (1% DV).
Which vitamins are present in Cooked Kale in significant amounts?
'Cooked Kale' is a good source of the following vitamins per 100g:
Vitamin A (IU): 2915 IU (97% DV),
Vitamin K (mcg): 419 mcg (349% DV).
It provides an average amount of:
Vitamin A (RAE) (mcg): 146 mcg (16% DV),
Vitamin C (mg): 18 mg (20% DV),
Folate/B9 (mcg): 65 mcg (16% DV),
Food Folate (mcg): 65 mcg (16% DV),
Folate DFE (mcg): 65 mcg (16% DV).
'Cooked Kale' contains small to moderate amounts of the following vitamins per 100g:
Vitamin E (mg): 2 mg (13% DV).
Which nutrients in 'Cooked Kale' may be harmful if consumed in excess?
'Cooked Kale' does not contain significant amounts of commonly overconsumed nutrients per 100g.