Frozen cooked kale has 36 kcal per 100 g. Freezing preserves most nutrients — flash-frozen kale retains its fiber and mineral content. A convenient high-fiber side.
How should I track Kale, frozen, cooked, boiled, drained, without salt?
Kale, frozen, cooked, boiled, drained, without salt is a good source of calcium. For consistent tracking of Kale, frozen, cooked, boiled, drained, without salt, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.