Kale, frozen, unprepared: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Conveniently pre-portioned and ready for cooking, frozen kale offers the same robust, earthy flavor and nutritional benefits as fresh, without the prep work.
Per 100g reference serving, Kale, frozen, unprepared provides 28 kcal of energy, 2.66g protein (31% of calories), 4.88g total carbohydrates (57% of calories, including 2g dietary fiber and 0.85g sugars), and 0.46g total fat (12% of calories).
Vitamins Profile in Kale, frozen, unprepared (Per 100g)
Track how Kale, frozen, unprepared 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) | 39.3 mg | 43.7% DV |
| Vitamin A (RAE) | 206 µg | 22.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.57 mg | 3.8% DV |
| Vitamin K (Phylloquinone) | 334 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.056 mg | 4.7% DV |
| Vitamin B2 (Riboflavin) | 0.112 mg | 8.6% DV |
| Vitamin B3 (Niacin) | 0.698 mg | 4.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.052 mg | 1% DV |
| Vitamin B6 (Pyridoxine) | 0.09 mg | 5.3% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 17 µg | 4.2% DV |
| Natural Food Folate | 17 µg | 4.2% DV |
| Choline | 0.4 mg | 0.1% DV |
| Beta-Carotene | 2460 µg | 68.3% DV |
| Beta-Cryptoxanthin | 23 µg | 3.8% DV |
| Lutein + Zeaxanthin | 5360 µg | 53.6% DV |
Minerals & Electrolytes in Kale, frozen, unprepared (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) | 0.93 mg | 5.2% DV |
| Calcium (Ca) | 136 mg | 10.5% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 333 mg | 7.1% DV |
| Zinc (Zn) | 0.18 mg | 1.6% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 29 mg | 2.3% DV |
| Copper (Cu) | 0.046 mg | 5.1% DV |
| Manganese (Mn) | 0.443 mg | 19.3% DV |
| Sodium (Na) | 15 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.117 g | 7.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.09 g | 0.6% DV |
| Monounsaturated Fat (MUFA) | 0.034 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.219 g | 1.1% DV |
| Saturated Fat (SFA) | 0.059 g | 0.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.186 g | 6.2% DV |
| Isoleucine (BCAA) | 0.159 g | 10.6% DV |
| Valine (BCAA) | 0.145 g | 8.1% DV |
| Lysine | 0.159 g | 7.6% DV |
| Methionine | 0.026 g | 2.6% DV |
| Tryptophan | 0.032 g | 8% DV |
| Phenylalanine | 0.136 g | 9.1% DV |
| Threonine | 0.119 g | 10.8% DV |
| Histidine | 0.056 g | 7% DV |
| Glycine | 0.128 g | 4.3% DV |
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Frequently Asked Questions
100 grams of Kale, frozen, unprepared contains 28 calories (kcal), 2.66g of protein, 4.88g of carbohydrates (2g fiber, 0.85g total sugars), and 0.46g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kale, frozen, unprepared has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -6.85 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Kale, frozen, unprepared: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Kale, frozen, unprepared by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.