Unprepared Frozen Kale

Kale, Frozen, Unprepared has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 4.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.66 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Kale, Frozen, Unprepared, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat12%
 Calories from Carbs57%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A6253 IU125.1%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent313 mcg
Vitamin C39.3 mg65.5%Top 10%Very High
Thiamin0.06 mg3.7%Mid 40%Average
Riboflavin0.11 mg6.6%Mid 40%Average
Niacin0.7 mg3.5%Mid 40%Average
Vitamin B60.09 mg4.5%Mid 40%Average
Folate17 mcg4.3%Top 30%High
Food Folate17 mcg
Folic Acid0 mcg
Dietary Folate Equivalents17 mcg
Vitamin B120 mcg
Pantothenic Acid0.05 mg0.52%Mid 40%Average

Mineral Analysis

Calcium136 mg13.6%Top 30%High
Iron0.93 mg5.2%Mid 40%Average
Magnesium18 mg4.5%Mid 40%Average
Phosphorus29 mg2.9%Bottom 30%Low
Potassium333 mg9.5%Top 30%High
Sodium15 mg0.6%Bottom 30%Low
Zinc0.18 mg1.2%Bottom 30%Low
Copper0.05 mg2.3%Bottom 30%Low
Manganese0.44 mg22.1%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate4.9 g1.6%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.7 g5.3%Bottom 30%Low
Tryptophan32 mg
Threonine119 mg
Isoleucine159 mg
Leucine186 mg
Lysine159 mg
Methionine26 mg
Cystine35 mg
Phenylalanine136 mg
Tyrosine94 mg
Valine145 mg
Arginine148 mg
Histidine56 mg
Alanine134 mg
Aspartic Acid238 mg
Glutamic Acid301 mg
Glycine128 mg
Proline158 mg
Serine112 mg

Fat Analysis

Total Fat0.46 g0.71%Bottom 30%Low
Saturated Fat0.06 g0.3%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids117 mg
Total Omega 6 Fatty Acids90 mg

Other Nutrients Analysis

Alcohol0 g
Water91.1 g
Ash0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 28 Calories from Fat 4

% Daily Value *

Total Fat 0.46 g 0.71%

Saturated Fat 0.06 g 0.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 15 mg 0.6%

Total Carbohydrates 4.9 g 1.6%

Dietary Fiber 2 g8%

Sugars 0 g

Protein 2.7 g 5.3%

Vitamin A 125.1% Vitamin C 65.5%

Calcium 13.6% Iron 5.2%

*Based on a 2000 Calorie diet

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