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Kale (frozen, unprepared) — Nutrition Facts
USDA FoodData Central · Decent protein density9.5 g protein per 100 kcal
Protein 31% · 2.7 g
Carbs 57% · 4.9 g
Fat 12% · 0.5 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 2.9 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Kale (frozen, unprepared) · per 100 g
Calories28
Total Fat 0.5 g1% DV
Saturated Fat 0.1 g0% DV
Cholesterol 0 mg0% DV
Sodium 15 mg1% DV
Total Carbs 4.9 g2% DV
Fiber 2 g7% DV
Sugars 0.9 g
Protein 2.7 g5% DV
Vitamin D 0 µg · Calcium 136 mg · Iron 0.9 mg · Potassium 333 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 28 |
| 0 package (10 oz) | 94 g | 26.3 |
| 0.33 cup | 67 g | 18.8 |
| 1 package (10 oz) | 284 g | 79.5 |
Protein per calorie
Kale (frozen, unprepared) delivers 9.5 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Kale (frozen, unprepared)?
Kale (frozen, unprepared) has 28 calories per 100 grams, which is about 26.3 calories per 0 package (10 oz).
How much protein is in Kale (frozen, unprepared)?
Kale (frozen, unprepared) has 2.7 g of protein per 100 grams — 9.5 g of protein per 100 calories.
Is Kale (frozen, unprepared) keto-friendly?
Kale (frozen, unprepared) has 2.9 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Kale (frozen, unprepared) vegan?
Kale (frozen, unprepared) is vegan — it contains no animal-derived ingredients.
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