Cratox AI
Kale, frozen, cooked - nutritional information
🥬

Kale, frozen, cooked

🔥 36 Calories
💪 2.9g Protein
⚡ 5.3g Carbohydrates
🥑 1.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Kale, frozen, cooked
Energy density
Light
36 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 49% Carbohydrates · 25% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin KLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

36
kcal/100g
Protein
2.9g
Carbohydrates
5.3g
Fat
1.2g

About Kale, frozen, cooked

Kale, frozen, cooked is a nutrient-dense leafy green vegetable that originates from the Brassica family, which also includes cabbage, broccoli, and collard greens. Known for its vibrant green color and robust flavor, kale has been cultivated for centuries and is celebrated for its versatility in various culinary applications. When frozen, kale retains its nutrient profile, making it a convenient option for adding greens to meals year-round. Nutritionally, kale is low in calories, with only 36 calories per 100 grams, while being rich in vitamins A, C, and K, as well as minerals like calcium and iron. It contains 2.90 grams of protein, 5.30 grams of carbohydrates, and 1.20 grams of fat, making it an excellent choice for those looking to enhance their diet with wholesome, plant-based foods. Kale can be easily incorporated into smoothies, soups, stir-fries, and salads, providing a flavorful and healthful addition to any meal.

Health Benefits

Rich in antioxidants that help reduce oxidative stress.
Supports heart health by lowering cholesterol levels.
High in vitamin K, promoting bone health.
Aids in digestion due to its fiber content.
May help reduce inflammation in the body.
Supports eye health with lutein and zeaxanthin.
Enhances detoxification processes in the liver.
May boost the immune system with its high vitamin C content.
Contributes to skin health due to its nutrient density.
Supports weight management due to its low calorie and high fiber content.

Recommended Food Pairings

🥗
Kale and quinoa - provides a complete protein source when combined.
🥗
Kale and avocado - healthy fats from avocado enhance nutrient absorption.
🥗
Kale and chickpeas - creates a hearty salad packed with protein and fiber.
🥗
Kale and lemon - vitamin C from lemon enhances iron absorption from kale.
🥗
Kale and garlic - adds flavor and has anti-inflammatory properties.

How to Consume

Serving size
Recommended serving of 150g, approximately 1 medium cup cooked.
Frequency
Recommended frequency of 2-3 times per week.
  • •Steam kale to preserve nutrients while softening its texture.
  • •Add cooked kale to smoothies for a nutrient boost without strong flavor.
  • •Sauté kale with garlic and olive oil for a delicious side dish.
  • •Incorporate kale into soups or stews for added nutrition.
  • •Use kale in salads, mixing it with lighter greens to balance flavors.

Selection & Storage

How to choose:

  • ✓Select frozen kale that is bright green with no signs of discoloration.
  • ✓Avoid packages with ice crystals, which can indicate thawing and refreezing.
  • ✓Check for a sealed package to ensure freshness.
  • ✓Look for organic options if you are concerned about pesticide use.
Storage
Optimal storage conditions are in a freezer at 0°F (-18°C) to maintain quality.
Shelf life
Shelf life is approximately 8-12 months in the freezer.

Warnings & Contraindications

  • ⚠️Individuals on blood-thinning medications should monitor vitamin K intake.
  • ⚠️Those with hypothyroidism may need to limit intake due to goitrogens.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber.
  • ⚠️Cooking kale can reduce oxalate levels, which may be beneficial for susceptible individuals.

Frequently Asked Questions

How many calories does Kale, frozen, cooked have?

Kale, frozen, cooked contains approximately 36 calories per 100 grams, making it a low-calorie food option that is nutrient-dense.

Is Kale, frozen, cooked healthy?

Yes, Kale, frozen, cooked is considered very healthy due to its high content of vitamins, minerals, and antioxidants. It supports various aspects of health including heart health, bone health, and immune function.

How should Kale, frozen, cooked be stored?

Kale, frozen, cooked should be stored in a freezer at 0°F (-18°C) to maintain its quality. Ensure the package is well-sealed to prevent freezer burn.

What are the benefits of eating Kale, frozen, cooked?

Eating Kale, frozen, cooked offers numerous benefits including high antioxidant content, support for heart and bone health, and aiding in digestion due to its fiber content.

How much Kale, frozen, cooked can I eat per day?

A recommended portion of Kale, frozen, cooked is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play