Boiled Kale: Calories and Nutrition Analyse

Name: CALORIES In Boiled Kale. I've analysed it carefully
Prep time: 2 min
Cuisine: International

Boiled kale: calories, protein, carbs and fat exact data

Rating: 4.5 on 16 votes.

Marcin Piotrowicz

How many calories in boiled kale?

In this article:

★ Calories
★ Nutrition
★ Calories per unit
★ Calories per ounce (oz)
★ Carbs
★ Fat
★ Protein

100g of boiled kale has about 36 calories (kcal).
Calories per: ounce | handful | cup | half cup

To show you what does it mean, handful of boiled kale (56 g) has about 20 calories.

It is about 1% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from handful boiled kale is similar to calories amount from ie.:

1 cube of sugar

To burn this calories you need to bike at least 3 minutes, swim for about 2 minutes or run for 2 minutes.

Calories In Boiled Kale Based On Cooked Category

See all nutrition data of boiled kale on charts.

Boiled kale: calories and nutrition per 100g (and per ounce)

Calories36kcal/100g(10 kcal/oz)

Carbs5.3g/100g(1.5 g/oz)

Protein2.9g/100g(0.8 g/oz)

Fat1.2g/100g(0.3 g/oz)

How many calories in handful, cup or half cup of boiled kales?

As I wrote before 100g has 36 calories. It is also easy to count how many calories will be in ie. handful, cup or half cup of boiled kale.

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
10g of boiled kale4 kcal
20g of boiled kale7 kcal
50g of boiled kale18 kcal
100g of boiled kale36 kcal

Protein in boiled kale

Boiled kale has 2.94 g protein per 100g.
When you multiplay this value with weight of handful of boiled kale (56 g) you can see that you will get about 1.6 g of protein.

Carbs in boiled kale

Boiled kale has 5.3 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of boiled kale (56 g) has about 3 g of carbs.

Fat in boiled kale

Boiled kale has 1.21 g fat per 100g.
So it is easy to count that handful of boiled kale (56 g) has about 0.7 g of fat.

handful of boiled kale (56 g) has:

20kcalFor burning these calories you have to:

Bike3 min.Bike

Horse ride4 min.Horse ride

Play tennis2 min.Tennis

Run2 min.Run

Swim2 min.Swim

boiled kale - vitamins per 100g

Vitaminium A2915 IU
Vitaminium B1 (Thiamine)0.063 mg
Vitaminium B2 (riboflavin)0.14 mg
Vitaminium B3 (Niacin)0.457 mg
Vitaminium B60.063 mg
Vitaminium B9 (Folic acid)0.065 mcg
Vitaminium C17.8 mg
Vitaminium E1.61 mg
Vitaminium K0.419 mg

Energy content of boiled kale

48% CARBS
27% PROTEIN
25% FAT

boiled kale - minerals per 100g

Potassium144 mg
Magnessium25 mg
Calcium150 mg
Sodium16 mg
Iron0.84 mg

Does boiled kale make you fat and how it affect your weight?

Very hight count of calories in boiled kale puts this product at the top of hight calorific Cooked. If you are on diet and you are looking for low-calorific Cooked, boiled kale seems to be a bad choice. It is easy to find something better among other Cooked.

It is hard to find product with higher calories count in Cooked. Similar energy amount have only such products as boiled lentils, boiled chickpeas or boiled beef.

You should consider that not only calories are important when you are on a diet. If boiled kale contains nutrition you need than maybe you should add it to your daily menu anyway?

Interesting charts - compare boiled kale with other Cooked

When you look at charts below you will see how boiled kale looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Vitamin C In Boiled Kale Based On Cooked Category

Fiber In Boiled Kale Based On Cooked Category

Fat In Boiled Kale Based On Cooked Category

Iron In Boiled Kale Based On Cooked Category

Magnesium In Boiled Kale Based On Cooked Category

Potassium In Boiled Kale Based On Cooked Category

Protein In Boiled Kale Based On Cooked Category

Sodium In Boiled Kale Based On Cooked Category

Sugar In Boiled Kale Based On Cooked Category

Vitamin B1 In Boiled Kale Based On Cooked Category

Vitamin B2 In Boiled Kale Based On Cooked Category

Vitamin B3 (Niacin) In Boiled Kale Based On Cooked Category

Vitamin B6 In Boiled Kale Based On Cooked Category

Vitamin B9 (Folic Acid) In Boiled Kale Based On Cooked Category

Vitamin E In Boiled Kale Based On Cooked Category

Vitamin K In Boiled Kale Based On Cooked Category

Water In Boiled Kale Based On Cooked Category

Carbohydrates In Boiled Kale Based On Cooked Category

Calories In Boiled Kale Based On Cooked Category

Calcium In Boiled Kale Based On Cooked Category

Author of this page
Marcin Piotrowicz

calories-info.com creator
Promoter of a healthy eating and living style

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.