Kale (frozen, unprepared) nutrition facts
100 grams of kale, frozen, unprepared contain 28 calories, 2.7 g of protein, 4.9 g of carbohydrates and 0.5 g of fat. It is an excellent source of vitamin K (278% DV), vitamin C (44% DV) and vitamin A (23% DV). Most of its calories (57%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K278%
- Vitamin C44%
- Vitamin A23%
- Manganese19%
- Calcium10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 206 µg | 23% |
| Vitamin C | 39.3 mg | 44% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 334 µg | 278% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.11 mg | 9% |
| Niacin (B3) | 0.7 mg | 4% |
| Pantothenic acid (B5) | 0.05 mg | 1% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 17 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 0.4 mg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 136 mg | 10% |
| Iron | 0.93 mg | 5% |
| Potassium | 333 mg | 7% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 29 mg | 2% |
| Zinc | 0.18 mg | 2% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.44 mg | 19% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.03 g | - |
| Polyunsaturated fat | 0.22 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 91.1 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Kale (frozen, unprepared) | Category average | Difference |
|---|---|---|---|
| Calories | 28 | 63.7 | -56% |
| Protein | 2.66 g | 2.82 g | -6% |
| Total carbohydrate | 4.88 g | 12.5 g | -61% |
| Total fat | 0.46 g | 1.01 g | -55% |
| Dietary fiber | 2 g | 3 g | -33% |
| Total sugars | 0.85 g | 3.34 g | -75% |
| Sodium | 15 mg | 157 mg | -90% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169239. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.