Cooked Kale contains 36 calories for each a 100-gram serving. A similar quantity of serving contains 2.94 grams of proteins and 5 grams of carbohydrates. The carbohydrates constitute 1.21 grams of sugar and 4 g of dietary fiber while the rest is complex carbs. The net carbs in cooked kale is 1.3 grams for every 100 grams serving.
Vitamins in cooked kale
Cooked Kale has 146 mcg of vitamin A, Retinol Activity Equivalents (RAE), as well as 17.8 mg of vitamin C in 100 grams. The same serving of 100 grams of cooked kale contains 0.063 mg of thiamin (B1), 0.14 mg riboflavin (B2), 0.457 mg niacin (B3), 0.063 mg of vitamin B6 and 65 mcg of folate (B9). Food folate in 100 grams serving of cooked kale is 65 mcg while Dietary Folate Equivalents (DFE) is 65 mcg. In a 100 grams serving of cooked kale, there is 0.4 mg of choline, 1731 mcg of carotene beta, 10 mcg of carotene alpha, 0 mcg of lycopene, and 418.5 mcg of vitamin K.
Minerals in cooked kale
There are 150 mg of calcium, 0.84 milligrams of iron, 144 g of potassium, and 25 micrograms of magnesium in 100 g of cooked kale. The same serving of cooked kale (100 grams) contains 42 milligrams of phosphorus, 16 mg of sodium, 0.27 mg of zinc, 0.9 mcg of selenium, and 0.067 milligrams of copper.
In 100 grams of cooked kale, there are 89.82 g of water.
Cooked Kale has 0 milligrams of cholesterol, 1.21 grams of fat, and 0.175 grams of saturated fats. It contains 371 mg of Omega 3s and 286 mg of Omega 6s. A serving of 100 grams of cooked kale has 102 mg of monounsaturated fatty acids and a total of 660 milligrams of polyunsaturated fatty acids.