Cooked Kale

Name: Cooked Kale: Calories & Nutrition Facts
Creator: Leana
License: https://opendatacommons.org/licenses/odbl/1-0/

Cooked kale is a fiber-rich green that supports healthy digestion and helps maintain a balanced diet. It provides important vitamins such as K, A, and C, which contribute to skin health and immune function. This leafy green also offers valuable minerals like calcium, magnesium, and iron, essential for overall wellness. Low in fat, it makes a nutritious and light addition to any meal.

Nutri-Score

Find out what it means and how it's calculated →

Macronutrient distribution

A Serving (130 g) of Cooked Kale contains 47 calories, 3.8 g of protein, 6.9 g of carbohydrates, and 1.6 g of fat.

47kcal

Protein: 3.8 g27%
Carbs: 6.9 g48%
Fat: 1.6 g25%

Calorie Burn

How long would it take to burn off 47 calories?

Walking3.5 mph, moderate pace8 min
YogaModerate effort, gentle pace12 min
SwimmingFreestyle, moderate effort6 min
Biking12–14 mph, moderate effort4 min
StairsStair climbing, moderate pace6 min
Running5 mph (12 min/mile)4 min

Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.

Nutritional composition

Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).

Values per Serving (130 g)

Carbohydrates

Carbohydrates6.9 / 313 g(2%)
Dietary Fiber5.2 / 38 g(14%)
Total Sugars1.6 g

Fats

Total Fat1.6 / 83 g(2%)
Saturated Fat0.23 / 25 g(1%)
Monounsaturated Fat0.13 g
Polyunsaturated Fat0.86 g
Omega-60.38 g
Omega-90.13 g
Oleic Acid0.13 g
Lauric Acid0.01 g
Stearic Acid0.01 g
Linoleic Acid0.37 g
Myristic Acid0.01 g
Palmitic Acid0.2 g
Arachidonic Acid0 g
Alpha-Linolenic Acid (ALA)0.48 g

Protein

Protein3.8 / 56 g(7%)

Vitamins

Vitamin A189.8 / 900 ug(21%)
Vitamin C23.1 / 90 mg(26%)
Vitamin E2.1 / 15 mg(14%)
Vitamin K543.4 / 120 ug(453%)
Vitamin B60.08 / 1.3 mg(6%)
Thiamin (B1)0.08 / 1.2 mg(7%)
Riboflavin (B2)0.18 / 1.3 mg(14%)
Niacin (B3)0.59 / 16 mg(4%)
Folate84.5 / 400 ug(21%)
Pantothenic Acid (B5)0.22 / 5 mg(4%)
Choline0.52 / 550 mg(0%)

Minerals

Calcium195 / 1,000 mg(20%)
Iron1.1 / 8 mg(14%)
Magnesium32.5 / 420 mg(8%)
Phosphorus54.6 / 700 mg(8%)
Potassium187.2 / 3,400 mg(6%)
Sodium20.8 / 2,300 mg(1%)
Zinc0.35 / 11 mg(3%)
Copper0.09 / 0.9 mg(10%)
Manganese0.7 / 2.3 mg(31%)
Selenium1.2 / 55 ug(2%)

Other

Water116.7 / 3,700 g(3%)

Sources

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