TempoLife › Calorie database › Vegetables › Kale, boiled
Kale, boiled calories and nutrition facts
100 grams of kale, boiled contains 36 calories, with 2.9 g of protein, 5.3 g of carbohydrate and 1.2 g of fat. It provides 4 g of fiber and 1.2 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 27% Carbs 49% Fat 24%
How kale, boiled compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale, boiled | 36 kcal | 2.9 g | 5.3 g | 1.2 g |
| Frozen kale, boiled | 36 kcal | 2.9 g | 5.3 g | 1.2 g |
| Kale | 35 kcal | 2.9 g | 4.4 g | 1.5 g |
| Parsley | 36 kcal | 3 g | 6.3 g | 0.8 g |
| Collards, boiled | 33 kcal | 2.7 g | 5.7 g | 0.7 g |
Nutrition facts for kale, boiled
| Nutrient | Per 100 g |
|---|---|
| Calories | 36 kcal |
| Protein | 2.9 g |
| Carbohydrate | 5.3 g |
| Fat | 1.2 g |
| Fiber | 4 g |
| Sugar | 1.2 g |
| Saturated fat | 0.2 g |
| Salt | 0 g |
Print an EU-style nutrition label for kale, boiled — per 100 g and per portion.
Vitamins and minerals in kale, boiled
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 418 µg | 349% |
| Manganese | 0.54 mg | 23% |
| Vitamin C | 17.8 mg | 20% |
| Vitamin A | 146 µg | 16% |
| Calcium | 150 mg | 12% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Vitamin E | 1.6 mg | 11% |
| Copper | 0.07 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common kale, boiled servings
How many calories in a portion of kale, boiled — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 36 kcal | 3 g | 5 g | 1 g |
| 1 cup (118 g) | 42 kcal | 3 g | 6 g | 1 g |
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Frequently asked questions
How many calories are in kale, boiled?
Kale, boiled has 36 calories per 100 grams.
How much protein is in kale, boiled?
Kale, boiled contains 2.9 g of protein per 100 g.
How much sugar is in kale, boiled?
Kale, boiled contains 1.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is kale, boiled low in carbs?
Yes by the numbers: Kale, boiled has 5.3 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
How much fiber does kale, boiled have?
Kale, boiled has 4 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these kale, boiled calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169238 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
