USDA reference food · Vegetables and Vegetable Products
Kale, cooked, boiled, drained, without salt
1 cup of kale, cooked, boiled, drained, without salt (118 g) has 40 calories, 3g of protein, 1.5g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 169238). It is one of 14 USDA descriptions of kale.
FoodData Central 169238, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.9g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 36
- more than 9% of reference foods
- Fiber per 100 g
- 4g
- more than 85% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169238); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K494 µg in 1 cup (118 g), 412% of the Daily Value
- Manganese0.6 mg in 1 cup (118 g), 28% of the Daily Value
- Vitamin C21 mg in 1 cup (118 g), 23% of the Daily Value
- Folate77 µg DFE in 1 cup (118 g), 19% of the Daily Value
- Vitamin A172 µg RAE in 1 cup (118 g), 19% of the Daily Value
- Riboflavin0.2 mg in 1 cup (118 g), 13% of the Daily Value
- Vitamin E1.9 mg in 1 cup (118 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 169238), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 48% carbohydrate, 25% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 36.0 | 9% |
| Protein | 2.94 g | 29% |
| Total fat | 1.21 g | 30% |
| Carbohydrate | 5.30 g | 45% |
| Fiber | 4.00 g | 85% |
| Total sugars | 1.21 g | 49% |
| Sodium | 16.0 mg | 21% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (103)
The portion is 1 cup (118 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.47 g | 2.94 g | 7% |
| Total lipid (fat) | 1.43 g | 1.21 g | 2% |
| Carbohydrate, by difference | 6.25 g | 5.30 g | 2% |
| Ash | 0.86 g | 0.73 g | |
| Energy | 42.5 kcal | 36.0 kcal | |
| Sucrose | 0.29 g | 0.25 g | |
| Glucose | 0.64 g | 0.54 g | |
| Fructose | 0.50 g | 0.42 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 106 g | 89.8 g | |
| Total Sugars | 1.43 g | 1.21 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 4.72 g | 4.00 g | 17% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.21 g | 0.17 g | 1% |
| Fatty acids, total monounsaturated | 0.12 g | 0.10 g | |
| Fatty acids, total polyunsaturated | 0.78 g | 0.66 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 177 mg | 150 mg | 14% |
| Iron, Fe | 0.99 mg | 0.84 mg | 6% |
| Magnesium, Mg | 29.5 mg | 25.0 mg | 7% |
| Phosphorus, P | 49.6 mg | 42.0 mg | 4% |
| Potassium, K | 170 mg | 144 mg | 4% |
| Sodium, Na | 18.9 mg | 16.0 mg | 1% |
| Zinc, Zn | 0.32 mg | 0.27 mg | 3% |
| Copper, Cu | 0.079 mg | 0.067 mg | 9% |
| Manganese, Mn | 0.64 mg | 0.54 mg | 28% |
| Selenium, Se | 1.06 µg | 0.90 µg | 2% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 172 µg | 146 µg | 19% |
| Carotene, beta | 2,043 µg | 1,731 µg | |
| Carotene, alpha | 11.8 µg | 10.0 µg | |
| Vitamin E (alpha-tocopherol) | 1.90 mg | 1.61 mg | 13% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 30.7 µg | 26.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 5,880 µg | 4,983 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.14 mg | 0.12 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 21.0 mg | 17.8 mg | 23% |
| Thiamin | 0.074 mg | 0.063 mg | 6% |
| Riboflavin | 0.17 mg | 0.14 mg | 13% |
| Niacin | 0.54 mg | 0.46 mg | 3% |
| Pantothenic acid | 0.20 mg | 0.17 mg | |
| Vitamin B-6 | 0.074 mg | 0.063 mg | 4% |
| Folate, total | 76.7 µg | 65.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.47 mg | 0.40 mg | 0% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 494 µg | 419 µg | 412% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 76.7 µg | 65.0 µg | |
| Folate, DFE | 76.7 µg | 65.0 µg | 19% |
| Betaine | 0.35 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.041 g | 0.035 g | |
| Threonine | 0.15 g | 0.13 g | |
| Isoleucine | 0.21 g | 0.18 g | |
| Leucine | 0.24 g | 0.20 g | |
| Lysine | 0.21 g | 0.18 g | |
| Methionine | 0.034 g | 0.029 g | |
| Cystine | 0.046 g | 0.039 g | |
| Phenylalanine | 0.18 g | 0.15 g | |
| Tyrosine | 0.12 g | 0.10 g | |
| Valine | 0.19 g | 0.16 g | |
| Arginine | 0.19 g | 0.16 g | |
| Histidine | 0.20 g | 0.17 g | |
| Alanine | 0.17 g | 0.15 g | |
| Aspartic acid | 0.31 g | 0.26 g | |
| Glutamic acid | 0.39 g | 0.33 g | |
| Glycine | 0.17 g | 0.14 g | |
| Proline | 0.21 g | 0.17 g | |
| Serine | 0.15 g | 0.12 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0071 g | 0.0060 g | |
| SFA 14:0 | 0.0071 g | 0.0060 g | |
| SFA 16:0 | 0.18 g | 0.16 g | |
| SFA 18:0 | 0.0071 g | 0.0060 g | |
| MUFA 18:1 | 0.12 g | 0.10 g | |
| PUFA 18:2 | 0.34 g | 0.29 g | |
| PUFA 18:3 | 0.44 g | 0.37 g | |
| PUFA 20:4 | 0.0035 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169238: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat kale
USDA lists 14 preparations of kale. The kale page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 85% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov