Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Kale, Frozen, Cooked, Boiled, Drained, with Salt?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 9 kcal | 0.8g |
| 100g | 30 kcal | 2.8g |
| 1 cup, chopped | 39 kcal | 3.6g |
A kale, frozen, cooked, boiled, drained, with salt contains 30 calories per 100g. A typical 1 cup, chopped (130g) provides about 39 calories. Kale, Frozen, Cooked, Boiled, Drained, with Salt is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Kale, Frozen, Cooked, Boiled, Drained, with Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (130g) |
|---|---|---|
| Calories | 30 kcal | 39 kcal |
| Protein | 2.8g | 3.6g |
| Carbohydrates | 5.2g | 6.8g |
| of which Sugars | 1.3g | 1.7g |
| Fat | 0.5g | 0.7g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 2.0g | 2.6g |
| Sodium | 251.0mg | 326mg |
| Potassium | 321.0mg | 417mg |
| Calcium | 138.0mg | 179mg |
| Iron | 0.9mg | 1.2mg |
| Vitamin C | 25.2mg | 32.8mg |
| Vitamin A | 735.0µg | 956µg |
| Selenium | 0.9µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- A good source of calcium (11% DV)
- High in vitamin C (28% DV) — an excellent source
- High in vitamin A (82% DV) — an excellent source
- Calories: 2% DV
- Protein: 6% DV
- Carbohydrates: 2% DV
- Fibre: 7% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 11% DV
- Potassium: 7% DV
- Calcium: 11% DV
- Iron: 5% DV
- Vitamin C: 28% DV
- Vitamin A: 82% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking kale, frozen, cooked, boiled, drained, with salt
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Have a cat or dog? Check whether kale, frozen, cooked, boiled, drained, with salt is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out kale, frozen, cooked, boiled, drained, with salt for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does kale, frozen, cooked, boiled, drained, with salt fit your diet?
Weight management
At 30 calories per 100g, kale, frozen, cooked, boiled, drained, with salt is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in kale, frozen, cooked, boiled, drained, with salt per 100g?
Kale, Frozen, Cooked, Boiled, Drained, with Salt contains 30 calories per 100g, based on USDA reference data.
Is kale, frozen, cooked, boiled, drained, with salt high in calories?
A 1 cup, chopped of kale, frozen, cooked, boiled, drained, with salt (130g) has around 39 calories — roughly 2% of a 2,000-calorie daily intake.
Is kale, frozen, cooked, boiled, drained, with salt good for weight loss?
At 30 calories per 100g, kale, frozen, cooked, boiled, drained, with salt is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 39 calories.
How much protein is in kale, frozen, cooked, boiled, drained, with salt?
Kale, Frozen, Cooked, Boiled, Drained, with Salt contains 2.8g of protein per 100g.
Is kale, frozen, cooked, boiled, drained, with salt a good source of fibre?
Kale, Frozen, Cooked, Boiled, Drained, with Salt is relatively low in fibre at 2.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does kale, frozen, cooked, boiled, drained, with salt compare to balsam-pear (bitter gourd), leafy tips, raw?
Kale, Frozen, Cooked, Boiled, Drained, with Salt has 30 calories per 100g, close to balsam-pear (bitter gourd), leafy tips, raw at 30 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of kale, frozen, cooked, boiled, drained, with salt for 20g of protein?
With 2.8g of protein per 100g, you'd need roughly 714g of kale, frozen, cooked, boiled, drained, with salt to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to kale, frozen, cooked, boiled, drained, with salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale, Frozen, Cooked, Boiled, Drained, with Salt (this page) | 30 kcal | 2.8g | 5.2g | 0.5g |
| Balsam-pear (bitter Gourd), Leafy Tips, Raw | 30 kcal | 5.3g | 3.3g | 0.7g |
| Mung Beans, Mature Seeds, Sprouted, Raw | 30 kcal | 3.0g | 5.9g | 0.2g |
| Beans, Shellie, Canned, Solids and Liquids | 30 kcal | 1.8g | 6.2g | 0.2g |
| Beets, Canned, Regular Pack, Solids and Liquids | 30 kcal | 0.7g | 7.1g | 0.1g |
| Chives, Raw | 30 kcal | 3.3g | 4.3g | 0.7g |
| Kale, Frozen, Cooked, Boiled, Drained, without Salt | 30 kcal | 2.8g | 5.2g | 0.5g |
More kit for kale, frozen, cooked, boiled, drained, with salt tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
Eye Health Vitamins
This food is rich in nutrients linked to eye health. CorneaCare's targeted vitamin formulas support long-term vision health.
Shop CorneaCare →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.