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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boiled unsalted kale is extremely healthy. It is a powerhouse of Vitamin K for bone health and blood clotting, and it contains antioxidants like lutein and zeaxanthin that support eye health and protect cells from damage.
A 100g serving of boiled unsalted kale contains approximately 28 calories and 5.6g of carbohydrates. It is a low-calorie, nutrient-dense vegetable suitable for most calorie-controlled diets.
Yes, it is an excellent food for weight loss. Its high fiber content helps you feel full longer, while its very low calorie and fat content (0.4g per 100g) allow you to eat satisfying portions without exceeding your daily energy goals.
Yes, boiled kale is keto-friendly. With only 5.6g of total carbohydrates per 100g, much of which is dietary fiber, it has a low net carb count that fits easily into a ketogenic or low-carb lifestyle.
Yes, boiled unsalted kale is naturally vegan and gluten-free. It is a simple plant-based ingredient that is safe for individuals with celiac disease or those following a strict vegan diet.
Boiling can cause some water-soluble vitamins, like Vitamin C, to leach into the water. However, fat-soluble nutrients like Vitamin K and certain antioxidants remain largely intact. To retain more nutrients, avoid over-boiling or use the cooking liquid in soups.
Remove the tough center ribs and chop the leaves into bite-sized pieces. Submerge them in boiling water for 5 to 10 minutes until the leaves are tender, then drain thoroughly before serving.
boiled unsalted kale is a versatile ingredient found in cuisines around the world. With 28 calories per 100g and 1.9 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 0 recipes featuring boiled unsalted kale with step-by-step instructions.
Browse recipes →Boiled kale has a mild, earthy, and slightly bitter flavor. The boiling process softens the tough fibers found in raw kale, resulting in a tender texture that easily absorbs the flavors of other ingredients it is paired with.
Once boiled and drained, kale should be stored in an airtight container in the refrigerator. It will stay fresh and safe to consume for 3 to 5 days.
Yes, boiled kale freezes very well. After boiling, squeeze out as much excess moisture as possible and store it in freezer-safe bags; it will maintain its quality for up to 12 months and is perfect for adding to smoothies or stews.