Kale, frozen, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Frozen kale, cooked with added fat to enrich its hearty flavor and tenderize its texture, making for a comforting side.
Per 100g reference serving, Kale, frozen, cooked, fat added provides 66 kcal of energy, 2.85g protein (17% of calories), 5.14g total carbohydrates (31% of calories, including 2.2g dietary fiber and 1.09g sugars), and 3.72g total fat (52% of calories).
Vitamins Profile in Kale, frozen, cooked, fat added (Per 100g)
Track how Kale, frozen, 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) | 17.2 mg | 19.1% DV |
| Vitamin A (RAE) | 153 µg | 17% DV |
| Vitamin E (Alpha-Tocopherol) | 1.94 mg | 12.9% DV |
| Vitamin K (Phylloquinone) | 407 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.061 mg | 5.1% DV |
| Vitamin B2 (Riboflavin) | 0.136 mg | 10.5% DV |
| Vitamin B3 (Niacin) | 0.443 mg | 2.8% DV |
| Vitamin B6 (Pyridoxine) | 0.077 mg | 4.5% DV |
| Total Folate (Vitamin B9) | 63 µg | 15.8% DV |
| Folate (Dietary Folate Equivalents) | 63 µg | 15.8% DV |
| Natural Food Folate | 63 µg | 15.8% DV |
| Choline | 0.7 mg | 0.1% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 1680 µg | 46.7% DV |
| Alpha-Carotene | 10 µg | 0.8% DV |
| Beta-Cryptoxanthin | 25 µg | 4.2% DV |
| Lutein + Zeaxanthin | 4821 µg | 48.2% DV |
Minerals & Electrolytes in Kale, frozen, 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) | 0.82 mg | 4.6% DV |
| Calcium (Ca) | 146 mg | 11.2% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 140 mg | 3% DV |
| Zinc (Zn) | 0.26 mg | 2.4% DV |
| Selenium (Se) | 1 µg | 1.8% DV |
| Phosphorus (P) | 41 mg | 3.3% DV |
| Copper (Cu) | 0.065 mg | 7.2% DV |
| Sodium (Na) | 136 mg | 5.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.406 g | 25.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.899 g | 6.4% DV |
| Monounsaturated Fat (MUFA) | 0.992 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 1.31 g | 6.5% DV |
| Saturated Fat (SFA) | 0.819 g | 4.1% 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, frozen, cooked, fat added contains 66 calories (kcal), 2.85g of protein, 5.14g of carbohydrates (2.2g fiber, 1.09g total sugars), and 3.72g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kale, frozen, cooked, fat added has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -2.55 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Kale, frozen, 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, frozen, 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.