datafood
Sign up
datafood

Vegetables

Kale, stewed (without addition of salt and fat)

Cooked vegetables (incl. cans) 44 kcal / 100 g FSVO V7.1

100 g of Kale, stewed (without addition of salt and fat) provides 44 kcal (185 kJ). Its composition stands out for its content of vitamin C (43 mg), calcium (240 mg) and folate (55 µg) per 100 g. This food belongs to the “Cooked vegetables (incl. cans)” category (“Vegetables” family) of the Swiss database.

Kale, stewed (without addition of salt and fat)

The essentials for 100 g

Protein4.3 g 9%
Fat0.9 g 1%
Carbohydrates2.6 g 1%
Dietary fibre4.2 g 14%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy44 kcal (185 kJ)C2%
Protein4.3 gC9%
Fat0.9 gC1%
of which saturated fat0.1 gC1%
of which polyunsaturated0.5 gCn/a
of which omega-30.4 gCn/a
Carbohydrates2.6 gC1%
of which sugars2.6 gC3%
Dietary fibre4.2 gC14%
Water88 gCn/a
Alcohol0 gCn/a
Minerals
Calcium240 mgC30%
Iron1.2 mgC9%
Magnesium36 mgC10%
Phosphorus67 mgC10%
Potassium400 mgC20%
Sodium98 mgC4%
Zinc0.6 mgC6%
Vitamins
Vitamin D0 µgC0%
Vitamin B120 µgC0%
Vitamin C43 mgC43%
Folate55 µgC27%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein9%
Fat1%
Carbohydrates1%
Dietary fibre14%
Vitamin C43%
Calcium30%
Folate27%
Potassium20%
Magnesium10%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Sugar pea, steamed (without addition of salt)+ 0.2 g+ 0.6 g− 8 kcal
vs Spinach, steamed (without addition of salt)+ 1 g+ 0.1 g+ 13 kcal
vs Broccoli, steamed (without addition of salt)+ 1 g+ 0.4 g+ 9 kcal

Similar foods

Within the “Vegetables” family, selected by nutritional proximity (method v1.0).

Kale, rawKale, raw44 kcalKohlrabi, steamed (without addition of salt)Kohlrabi, steamed (without addition of salt)28 kcalSugar pea, steamed (without addition of salt)Sugar pea, steamed (without addition of salt)52 kcalSpinach, steamed (without addition of salt)Spinach, steamed (without addition of salt)31 kcalBroccoli, steamed (without addition of salt)Broccoli, steamed (without addition of salt)35 kcalCapers, pickled in vinegarCapers, pickled in vinegar38 kcalCabbage vegetables (average), boiled (without addition of salt and fat)Cabbage vegetables (average), boiled (without addition of salt and fat)31 kcalWhite cabbage, stewed (without addition of fat and salt)White cabbage, stewed (without addition of fat and salt)37 kcal

Frequently asked questions

How many calories in 100 g of Kale, stewed (without addition of salt and fat)?
100 g of Kale, stewed (without addition of salt and fat) provides 44 kcal, i.e. 185 kJ (FSVO data V7.1).
How much protein in 100 g of Kale, stewed (without addition of salt and fat)?
100 g provides 4.3 g of protein, i.e. 9% of the adult reference value (50 g).
What is the fat content of 100 g of Kale, stewed (without addition of salt and fat)?
100 g contains 0.9 g of fat, of which 0.1 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Kale, stewed (without addition of salt and fat)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

What about your needs?

Estimate your daily energy needs, then see how each portion compares. Local computation, no sign-up.

Calculate my needs