Kale, Frozen
20 calories per 1 cup (67 g), from USDA FoodData Central.
20
Calories
2 g
Protein
0 g
Total fat
3 g
Carbs
Nutrition facts
- Per 1 cup (67 g)% Daily Value
- Calories20 kcal
- Total Fat0 g0%
- Saturated Fat0 g0%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium10 mg0%
- Total Carbohydrate3 g1%
- Dietary Fiber1 g5%
- Total Sugars1 g
- Added Sugars—
- Protein2 g
- Vitamin D0 mcg0%
- Calcium90 mg8%
- Iron0.6 mg4%
- Potassium220 mg4%
- Monounsaturated fat0 g
- Polyunsaturated fat0 g
- Vitamin A140 mcg RAE15%
- Vitamin C26 mg30%
- Vitamin E0.4 mg2%
- Vitamin K224 mcg190%
- Thiamin0.04 mg4%
- Riboflavin0.08 mg6%
- Vitamin B60.06 mg4%
- Folate10 mcg DFE2%
- Vitamin B120 mcg0%
- Pantothenic Acid0.03 mg0%
- Phosphorus20 mg2%
- Magnesium10 mg2%
- Zinc0.1 mg2%
- Selenium1 mcg2%
- Copper0.03 mg4%
- Manganese0.3 mg15%
- Choline0 mg0%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories18.8 kcal → 20 kcal · nearest 5 kcal
- Total Fat0.308 g → 0 g · shown as 0
- Saturated Fat0.0395 g → 0 g · shown as 0
- Trans Fat0 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium10.1 mg → 10 mg · nearest 5 mg
- Total Carbohydrate3.27 g → 3 g · nearest 1 g
- Dietary Fiber1.34 g → 1 g · nearest 1 g
- Total Sugars0.57 g → 1 g · nearest 1 g
- Protein1.78 g → 2 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium91.1 mg → 90 mg · nearest 10 mg (FDA guidance)
- Iron0.623 mg → 0.6 mg · nearest 0.1 mg (FDA guidance)
- Potassium223 mg → 220 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein38% of calories
- Fat15% of calories
- Carbohydrate70% of calories
Questions about Kale
How many calories are in Kale?
Kale, Frozen has 20 calories per 1 cup (67 g) and 30 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Kale?
Kale, Frozen has 2 g of protein per 1 cup (67 g) and 3 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 169239.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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