Kale, cooked, boiled, drained, without salt Nutrition Facts
Summary: 36 calories per 100 g serving. Net carbs: 1.3 g (total carbs 5.3 g – fiber 4 g) – keto friendly. Contains 2.9 g protein and 1.2 g fat.
Cooked kale is a simple, nourishing side with a tender texture and earthy flavor. One serving has 36 calories, 1.2g fat, 5.3g carbs, and 2.9g protein.
It also provides 4g fiber, which makes it filling, along with 1.2g sugar. Boiled and drained without salt, it stays light and easy to pair with many meals.
This is a smart choice when you want something wholesome without many calories. It adds volume, a mild green taste, and a satisfying amount of fiber.
Kale, cooked, boiled, drained, without salt
Serving size: 100 g
Calories36kcal
Net Carbs1.3g
Protein2.9g
Fat1.2g
Where do the calories come from?
Protein 27%
Carbs 48%
Fat 25%
What is this food made of?
Water 90%
Protein 3%
Carbs 5%
Fat 1%
Blood Sugar Index0Low
Inflammation Score1Low
PRAL Score1.44Acidic
Amino Acid Score12%Incomplete
Detailed Nutrition Facts
Macronutrients
| Calories (kcal) | 36 | 2% | |
| Fat | 1.2 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Trans Fat | 0 g | — | |
| Cholesterol | — | — | |
| Sodium | |||
| 16 mg | 1% | ||
| Total Carbohydrate | 5.3 g | 2% | |
| Dietary Fiber | |||
| 4 g | 16% | ||
| Total Sugars | 1.2 g | — | |
| Protein | 2.9 g | 6% |
Vitamins
| Vitamin E (alpha-tocopherol) | 1.6 mcg | 11% |
| Vitamin B-6 | 0.1 mcg | — |
| Vitamin C, total ascorbic acid | 17.8 mg | 30% |
| Vitamin A, IU | 2920 mcg | 365% |
| Vitamin A, RAE | 146 mcg | 18% |
| Vitamin K (phylloquinone) | 418 mcg | 348% |
Source: USDA FoodData Central