Cooked Kale Nutrition Facts & Calories
Calories in cooked kale
100g of cooked kale contain about 28 calories (kcal).
Calories per:
ounce
| handful
| cup, chopped
For example, a handful of cooked kale (35 g) contain about 10 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).
Cooked kale key facts
The nutrients that matter most in cooked food, per 100 g.
| Nutrient (per 100 g) | Cooked Kale |
|---|---|
| Protein | 1.9 g |
| Fat | 0.4 g |
| Carbohydrates | 5.6 g |
| Sodium | 319 mg |
- Compared with kale: 28 vs 49 kcal, 0.4 vs 0.9 g fat per 100 g.
Scroll down for details and nutrition tables.
Nutrition Facts
Cooked KaleServing size:
handful of cooked kale (35 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 10 kcal actually is, keep in mind that the calorie content of handful of cooked kale is similar to that of, for example:
- 0.5 sugar cube (16 kcal)
Take a quick look at the tables below for detailed information about cooked kale nutrition.
100g of Cooked Kale
Nutrition
- Calories 28
- Carbs Total 5.59 g
- Dietary fiber 2 g
- Fat 0.4 g
- Protein 1.88 g
- Water 90.5 g
Vitamins
- Vit B1 (Thiamine) 0.053 mg
- Vit B2 (riboflavin) 0.069 mg
- Vit B3 (Niacin) 0.496 mg
- Vit B6 0.137 mg
- Vit B9 (Folic acid) 0.013 mcg
- Vit C 40.7 mg
- Vit E 0.84 mg
- Vit K 0.811 mcg
Minerals
- Potassium 226 mg
- Magnessium 18 mg
- Calcium 72 mg
- Sodium 319 mg
- Iron 0.9 mg
Per 100 g, Cooked kale is an excellent source of vitamin C (45% 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 cooked kales?
- Handful of cooked kales (35g)10 kcal
- Cooked kale cup, chopped (110g)31 kcal
- Ounce (oz) of cooked kale8 kcal
Foods with similar calories:
- Bamboo shoots calories 27 kcal
- Kohlrabi calories 27 kcal
- Mustard greens calories 27 kcal
- Turnip calories 28 kcal
- Champignon calories 28 kcal
- Cooked broccoli calories 28 kcal
- Lemon calories 29 kcal
- Peanut milk calories 29 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.
