Kale
Vegetables 6 variants
Kale is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin K > 99% Calcium > 87% Vitamin A > 86% Manganese > 80% Vitamin C > 76%
Select a nutrient to see how the 6 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 2.9 | > 26% |
| cooked, boiled, drained, without salt | 2.9 | > 26% |
| frozen, cooked, boiled, drained, with salt | 2.9 | > 26% |
| frozen, cooked, boiled, drained, without salt | 2.9 | > 26% |
| raw | 2.9 | > 26% |
| frozen, unprepared | 2.7 | > 24% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| raw | 1.6 | > 57% |
| frozen, unprepared | 0.9 | > 38% |
| cooked, boiled, drained, with salt | 0.8 | > 35% |
| cooked, boiled, drained, without salt | 0.8 | > 35% |
| frozen, cooked, boiled, drained, with salt | 0.8 | > 35% |
| frozen, cooked, boiled, drained, without salt | 0.8 | > 35% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| raw | 32.7 | > 77% |
| cooked, boiled, drained, with salt | 25.0 | > 64% |
| cooked, boiled, drained, without salt | 25.0 | > 65% |
| frozen, cooked, boiled, drained, with salt | 25.0 | > 64% |
| frozen, cooked, boiled, drained, without salt | 25.0 | > 65% |
| frozen, unprepared | 18.0 | > 36% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| raw | 0.4 | > 26% |
| cooked, boiled, drained, with salt | 0.3 | > 20% |
| cooked, boiled, drained, without salt | 0.3 | > 20% |
| frozen, cooked, boiled, drained, with salt | 0.3 | > 20% |
| frozen, cooked, boiled, drained, without salt | 0.3 | > 20% |
| frozen, unprepared | 0.2 | > 14% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| raw | 254.0 | > 94% |
| cooked, boiled, drained, with salt | 150.0 | > 89% |
| cooked, boiled, drained, without salt | 150.0 | > 89% |
| frozen, cooked, boiled, drained, with salt | 150.0 | > 89% |
| frozen, cooked, boiled, drained, without salt | 150.0 | > 89% |
| frozen, unprepared | 136.0 | > 87% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| raw | 348.0 | > 76% |
| frozen, unprepared | 333.0 | > 73% |
| cooked, boiled, drained, with salt | 144.0 | > 27% |
| cooked, boiled, drained, without salt | 144.0 | > 27% |
| frozen, cooked, boiled, drained, with salt | 144.0 | > 27% |
| frozen, cooked, boiled, drained, without salt | 144.0 | > 27% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| raw | 55.0 | > 25% |
| cooked, boiled, drained, with salt | 42.0 | > 21% |
| cooked, boiled, drained, without salt | 42.0 | > 21% |
| frozen, cooked, boiled, drained, with salt | 42.0 | > 21% |
| frozen, cooked, boiled, drained, without salt | 42.0 | > 21% |
| frozen, unprepared | 29.0 | > 16% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| raw | 4.1 | > 74% |
| cooked, boiled, drained, without salt | 4.0 | > 73% |
| cooked, boiled, drained, with salt | 2.3 | > 53% |
| frozen, cooked, boiled, drained, with salt | 2.3 | > 53% |
| frozen, cooked, boiled, drained, without salt | 2.3 | > 53% |
| frozen, unprepared | 2.0 | > 47% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| raw | 93.4 | > 97% |
| frozen, unprepared | 39.3 | > 90% |
| cooked, boiled, drained, with salt | 17.8 | > 77% |
| cooked, boiled, drained, without salt | 17.8 | > 77% |
| frozen, cooked, boiled, drained, with salt | 17.8 | > 76% |
| frozen, cooked, boiled, drained, without salt | 17.8 | > 77% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 1.6 | > 86% |
| cooked, boiled, drained, without salt | 1.6 | > 86% |
| frozen, cooked, boiled, drained, with salt | 1.6 | > 86% |
| frozen, cooked, boiled, drained, without salt | 1.6 | > 86% |
| raw | 0.7 | > 70% |
| frozen, unprepared | 0.6 | > 66% |
| Variant | Folate (µg) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 65.0 | > 80% |
| cooked, boiled, drained, without salt | 65.0 | > 80% |
| frozen, cooked, boiled, drained, with salt | 65.0 | > 80% |
| frozen, cooked, boiled, drained, without salt | 65.0 | > 80% |
| raw | 62.0 | > 80% |
| frozen, unprepared | 17.0 | > 58% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| frozen, cooked, boiled, drained, with salt | 0.5 | > 3% |
| frozen, cooked, boiled, drained, without salt | 0.5 | > 3% |
| raw | 0.5 | > 3% |
| cooked, boiled, drained, with salt | 0.4 | > 3% |
| cooked, boiled, drained, without salt | 0.4 | > 3% |
| frozen, unprepared | 0.4 | > 3% |
All foods Per 100g · USDA FoodData Central