Boiled Kale Nutrition Facts & Calories
Calories in boiled kale
100g of boiled kale contain about 36 calories (kcal).
Calories per:
ounce
| handful
| cup
| half cup
For example, a handful of boiled kale (56 g) contain about 20 calories.
This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Boiled kale key facts
The nutrients that matter most in cooked food, per 100 g.
| Nutrient (per 100 g) | Boiled Kale |
|---|---|
| Protein | 2.9 g |
| Fat | 1.2 g |
| Carbohydrates | 5.3 g |
| Sodium | 16 mg |
- Compared with kale: 36 vs 49 kcal, 1.2 vs 0.9 g fat per 100 g.
Scroll down for details and nutrition tables.
Nutrition Facts
Boiled KaleServing size:
handful of boiled kale (56 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 20 kcal actually is, keep in mind that the calorie content of handful of boiled kale is similar to that of, for example:
- 0.5 medium potato (69 kcal)
Take a quick look at the tables below for detailed information about boiled kale nutrition.
100g of Boiled Kale
Nutrition
- Calories 36
- Carbs Total 5.3 g
- Dietary fiber 4 g
- Fat 1.21 g
- Protein 2.94 g
- Water 89.82 g
Vitamins
- Vit A 2915 IU
- Vit B1 (Thiamine) 0.063 mg
- Vit B2 (riboflavin) 0.14 mg
- Vit B3 (Niacin) 0.457 mg
- Vit B6 0.063 mg
- Vit B9 (Folic acid) 0.065 mcg
- Vit C 17.8 mg
- Vit E 1.61 mg
- Vit K 0.419 mcg
Minerals
- Potassium 144 mg
- Magnessium 25 mg
- Calcium 150 mg
- Sodium 16 mg
- Iron 0.84 mg
Per 100 g, Boiled kale is a good source of vitamin C (20% DV) and a good source of fiber (14% DV).
Vitamin C is needed for collagen formation and helps the body absorb iron from plant foods. The FDA Daily Value is 90 mg.
How many calories are in boiled kales?
- Handful of boiled kales (56g)20 kcal
- Cup of boiled kale (118g)42 kcal
- Half cup of boiled kale (59g)21 kcal
- Ounce (oz) of boiled kale10 kcal
Foods with similar calories:
- Baby carrots calories 35 kcal
- Cooked carrots calories 35 kcal
- Parsley calories 36 kcal
- Honeydew melon calories 36 kcal
- Moringa calories 37 kcal
- Cola (Coca Cola) calories 37 kcal
- Enoki mushrooms calories 37 kcal
- Rutabaga calories 37 kcal
More in Cooked:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
