Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a … Unfortunately, kale is not common in the American diet. 1%. Values based on USDA SR-26 Kale, Raw, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. It is a good source of antioxidants, calcium, nitrates, skin-enhancing carotenoids and other phytonutrients such as lutein and zeaxanthin, which may be protective against glaucoma. Saturated Fat 0.1g. grams. 100 grams of Cooked Kale contain 28 calories, the 1% of your total daily needs. 0.6mcg. 0 %. Trans Fat 0g. Polyunsaturated Fat 0.3 g. grams. Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. One cup of raw kale contains the following nutrients: 33.5 calories; 6.7 grams carbohydrates; 2.2 grams protein; 0.5 gram fat; 1.3 grams dietary fiber; 547 micrograms vitamin K (684 percent DV) 10,302 IU vitamin A (206 percent DV) Nutrition Facts. 100 grams of Cooked Kale contain 5.63 grams of carbohydrates, 2 grams of fiber, 1.9 grams of protein, 23 milligrams of sodium, and 91.2 grams of water. Consuming kale may help boost digestive health, among other benefits. Cooked Kale have 0 milligrams of Cholesterol and 0.4 grams of fat. Monounsaturated Fat 0 g. grams. grams.

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