Cole leaves, dried, boiled in unsalted water

100 g: 19 kcal, 1.7 g protein, 3.2 g carbohydrate and 0.8 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories20

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 85mg	4%
Total Carbohydrate 3g	1%
Dietary Fiber 2g	8%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 2g	3%
Vitamin D 0mcg	0%
Calcium 70mg	6%
Iron 2.4mg	15%
Potassium 170mg	4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

25% protein · 48% carbohydrate · 27% fat

Protein: 2 g 25%
Carbs: 3 g 48%
Fat: 1 g 27%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 97% of foods
Protein: more than 21% of foods
Total fat: less than 75% of foods
Carbohydrate: more than 37% of foods
Dietary fiber: more than 71% of foods
Total sugars: less than 57% of foods
Sodium: less than 44% of foods

All nutrients (28)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	19 kcal	19 kcal
Protein	1.7 g	1.7 g	3%
Carbohydrate	3.24 g	3.24 g	1%
Dietary fiber	2.1 g	2.1 g	8%
Total sugars	0.9 g	0.9 g
Starch	0.27 g	0.27 g
Water	93 g	93 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	0.8 g	0.8 g	1%
Saturated fat	0.1 g	0.1 g	1%
Monounsaturated fat	0.1 g	0.1 g
Polyunsaturated fat	0.4 g	0.4 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	67 mg	67 mg	5%
Iron	2.4 mg	2.4 mg	13%
Magnesium	17 mg	17 mg	4%
Phosphorus	35 mg	35 mg	3%
Potassium	170 mg	170 mg	4%
Sodium	85 mg	85 mg	4%
Zinc	0.3 mg	0.3 mg	3%
Copper	0.1 mg	0.1 mg	11%
Manganese	0.4 mg	0.4 mg	17%

Vitamins (7)
Nutrient	Portion	100 g	% DV
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.01 mg	0.01 mg	1%
Riboflavin (B2)	0.05 mg	0.05 mg	4%
Niacin (B3)	0.4 mg	0.4 mg	3%
Folate	4 mcg	4 mcg	1%
Vitamin B12	0 mcg	0 mcg	0%

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 13-229 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.