Cooked, Boiled,Drained Scotch Kale Without Salt

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

The food contains 5.63g 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 1.9 gms of protein, it is low 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 ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to English cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Kale, Scotch, Cooked, Boiled, Drained, Without Salt has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat11%
 Calories from Carbs67%

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 A1993.9 IU39.9%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent100 mcg
Vitamin C52.8 mg88%Top 10%Very High
Thiamin0.04 mg2.7%Bottom 30%Low
Riboflavin0.04 mg2.3%Bottom 30%Low
Niacin0.79 mg4%Mid 40%Average
Vitamin B60.14 mg6.9%Mid 40%Average
Folate13 mcg3.3%Mid 40%Average
Food Folate13 mcg
Folic Acid0 mcg
Dietary Folate Equivalents13 mcg
Vitamin B120 mcg
Pantothenic Acid0.05 mg0.48%Mid 40%Average

Mineral Analysis

Calcium132 mg13.2%Top 30%High
Iron1.9 mg10.7%Top 30%High
Magnesium57 mg14.3%Top 30%High
Phosphorus38 mg3.8%Bottom 30%Low
Potassium274 mg7.8%Mid 40%Average
Sodium45 mg1.9%Bottom 30%Low
Zinc0.24 mg1.6%Bottom 30%Low
Copper0.16 mg7.8%Top 30%High
Manganese0.42 mg20.8%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.6 g1.9%Mid 40%Average
Dietary Fiber1.2 g4.8%Mid 40%Average
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein1.9 g3.8%Bottom 30%Low
Tryptophan23 mg
Threonine85 mg
Isoleucine113 mg
Leucine132 mg
Lysine113 mg
Methionine18 mg
Cystine25 mg
Phenylalanine97 mg
Tyrosine67 mg
Valine104 mg
Arginine105 mg
Histidine40 mg
Alanine95 mg
Aspartic Acid169 mg
Glutamic Acid215 mg
Glycine91 mg
Proline112 mg
Serine80 mg

Fat Analysis

Total Fat0.41 g0.63%Bottom 30%Low
Saturated Fat0.05 g0.27%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids104 mg
Total Omega 6 Fatty Acids80 mg

Other Nutrients Analysis

Alcohol0 g
Water91.2 g
Ash0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 28 Calories from Fat 3

% Daily Value *

Total Fat 0.41 g 0.63%

Saturated Fat 0.05 g 0.27%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 45 mg 1.9%

Total Carbohydrates 5.6 g 1.9%

Dietary Fiber 1.2 g4.8%

Sugars 0 g

Protein 1.9 g 3.8%

Vitamin A 39.9% Vitamin C 88%

Calcium 13.2% Iron 10.7%

*Based on a 2000 Calorie diet

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