Cooked, Boiled, Drained Frozen Kale Without Salt

Kale, Frozen, Cooked, Boiled, Drained, Without Salt has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 5.23g 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 2.84 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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.

It has a low density of Sodium, thus making it suitable for a low-sodium diet.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Kale, Frozen, Cooked, Boiled, Drained, Without Salt has been given a composite ranking of 100, and 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
  • Very high in Vitamin K
  • 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 A14704.9 IU294.1%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent734.9 mcg
Alpha Carotene0 mcg
Beta Carotene8823.5 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin19697.8 mcg
Vitamin C25.2 mg42%Top 10%Very High
Vitamin E0.92 mg3.1%Top 30%High
Vitamin K882.1 mcg1102.6%Top 10%Very High
Thiamin0.04 mg2.9%Bottom 30%Low
Riboflavin0.11 mg6.7%Mid 40%Average
Niacin0.67 mg3.4%Mid 40%Average
Vitamin B60.09 mg4.3%Mid 40%Average
Folate14 mcg3.5%Top 30%High
Food Folate14 mcg
Folic Acid0 mcg
Dietary Folate Equivalents14 mcg
Vitamin B120 mcg
Pantothenic Acid0.05 mg0.53%Mid 40%Average
Choline0.5 mg
Betaine0.3 mg

Mineral Analysis

Calcium138 mg13.8%Top 30%High
Iron0.94 mg5.2%Mid 40%Average
Magnesium18 mg4.5%Mid 40%Average
Phosphorus28 mg2.8%Bottom 30%Low
Potassium321 mg9.2%Top 30%High
Sodium15 mg0.6%Bottom 30%Low
Zinc0.18 mg1.2%Bottom 30%Low
Copper0.05 mg2.3%Bottom 30%Low
Manganese0.45 mg22.5%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.2 g1.7%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Sugars1.3 g

Protein Analysis

Protein2.8 g5.7%Bottom 30%Low
Tryptophan35 mg
Threonine127 mg
Isoleucine170 mg
Leucine199 mg
Lysine170 mg
Methionine27 mg
Cystine38 mg
Phenylalanine146 mg
Tyrosine101 mg
Valine156 mg
Arginine158 mg
Histidine60 mg
Alanine143 mg
Aspartic Acid254 mg
Glutamic Acid323 mg
Glycine137 mg
Proline169 mg
Serine120 mg

Fat Analysis

Total Fat0.49 g0.75%Bottom 30%Low
Saturated Fat0.06 g0.32%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids125 mg
Total Omega 6 Fatty Acids96 mg

Other Nutrients Analysis

Alcohol0 g
Water90.5 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 30 Calories from Fat 4

% Daily Value *

Total Fat 0.49 g 0.75%

Saturated Fat 0.06 g 0.32%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 15 mg 0.6%

Total Carbohydrates 5.2 g 1.7%

Dietary Fiber 2 g8%

Sugars 1.3 g

Protein 2.8 g 5.7%

Vitamin A 294.1% Vitamin C 42%

Calcium 13.8% Iron 5.2%

*Based on a 2000 Calorie diet

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