Kale, fresh, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh kale, cooked until tender with the addition of fat, which enhances its flavor and creates a richer, smoother texture.
Per 100g reference serving, Kale, fresh, cooked, fat added provides 69 kcal of energy, 3.05g protein (18% of calories), 4.61g total carbohydrates (27% of calories, including 4.3g dietary fiber and 0.84g sugars), and 4.29g total fat (55% of calories).
Vitamins Profile in Kale, fresh, cooked, fat added (Per 100g)
Track how Kale, fresh, cooked, fat added contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 68.1 mg | 75.7% DV |
| Vitamin A (RAE) | 251 µg | 27.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.1 mg | 7.3% DV |
| Vitamin K (Phylloquinone) | 408 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.106 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.343 mg | 26.4% DV |
| Vitamin B3 (Niacin) | 1.17 mg | 7.3% DV |
| Vitamin B6 (Pyridoxine) | 0.163 mg | 9.6% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Folate (Dietary Folate Equivalents) | 48 µg | 12% DV |
| Natural Food Folate | 48 µg | 12% DV |
| Choline | 0.8 mg | 0.1% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 2843 µg | 79% DV |
| Beta-Cryptoxanthin | 27 µg | 4.5% DV |
| Lutein + Zeaxanthin | 6190 µg | 61.9% DV |
Minerals & Electrolytes in Kale, fresh, cooked, fat added (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.67 mg | 9.3% DV |
| Calcium (Ca) | 265 mg | 20.4% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 363 mg | 7.7% DV |
| Zinc (Zn) | 0.41 mg | 3.7% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.055 mg | 6.1% DV |
| Sodium (Na) | 185 mg | 8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.481 g | 30.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1 g | 7.1% DV |
| Monounsaturated Fat (MUFA) | 1.08 g | 3.6% DV |
| Polyunsaturated Fat (PUFA) | 1.49 g | 7.4% DV |
| Saturated Fat (SFA) | 0.902 g | 4.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Kale, fresh, cooked, fat added contains 69 calories (kcal), 3.05g of protein, 4.61g of carbohydrates (4.3g fiber, 0.84g total sugars), and 4.29g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kale, fresh, cooked, fat added has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -8.31 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Kale, fresh, cooked, fat added: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Kale, fresh, cooked, fat added by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.