How much fiber is in kale, cooked, boiled?

One cup of Kale, cooked, boiled has 4.7g of fiber, which is 16% of the recommended 30g daily intake. Per 100g, it contains 4.0g of fiber.

Is kale, cooked, boiled high in fiber?

Kale, cooked, boiled is a top-ranked high-fiber food in vegetables and vegetable products, ranked #80 out of 536 foods in its category. Each serving provides 16% of your daily 30g fiber goal.

Does kale, cooked, boiled have soluble or insoluble fiber?

Per 100g, kale, cooked, boiled contains 1.1g of soluble fiber and 2.9g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Kale, cooked, boiled

Kale, cooked, boiled, drained, without salt

16% daily fiber

4.7g of fiber per cup

Daily goal (30g ⓘ) 16%

Moderate fiber. You'd need 6.4 cups to reach 30g — better as part of a mix.

Fiber Breakdown per 100g

4.0g / 100g

1.1g soluble

2.9g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

4.7g

1 cup

Calories

36kcal

per 100g

Fiber / 100cal

11.1g

satiety metric

Category Rank

#80/ 536

Top 15%

Rank in Vegetables and Vegetable Products Top 15%

Least fiber Most fiber

Kale, cooked, boiled & Fiber

A cup of kale, cooked, boiled provides 4.7g of dietary fiber along with 36 calories per 100g. That's 11.1g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 1.1g soluble and 2.9g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 2.9g of protein per 100g, kale, cooked, boiled also contributes to satiety alongside its fiber content.