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Kale Nutrition

Kale Nutrition Kale is a cruciferous vegetable which contains powerful cancer fighting phytonutrients. Kale nutrition is also packed with other health giving antioxidants which make them a very nutritious vegetable choice.

  • A diet high in cruciferous vegetables, such as kale (and cabbage, brussels sprouts, broccoli and cauliflower) are associated with a lower incidence of cancer.

  • Kale nutrition contains an excellent source of lutein and zeaxanthin which defends the bodies' cells from free radical damage and also plays a part in eye health.

  • Kale is also extremely high in vitamin K which helps with blood clotting and helps to prevent postmenopausal bone loss. Vitamin K can also protect against liver and prostate cancer.

  • Kale nutrition contains excellent amounts of vitamin A which plays a part in eye health and can help to fight off viral infections.

  • Kale also provides a very good source of beta carotene which protects the cells from free radical damage and also provides a source of vitamin A. Beta carotene also plays a part in the health of the immune and reproductive systems.

  • Kale nutrition is very high in vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.

  • Kale contains good amounts of manganese which helps the body to synthesize fatty acids and cholesterol. Manganese also helps with blood sugar levels and promotes thyroid gland health. It also plays a part in the health of your nerves and protects against damage by free radicals.

  • Kale nutrition contains a good amount of calcium which is needed for strong bones and also helps with nerve and muscle function. Calcium also helps with blood clotting.

  • One cup of kale contains around 34 calories.



    THE FULL NUTRITIONAL VALUE OF KALE:

    Kale, raw

    Refuse: 39%  (Stem ends, tough stems and tough midrib parts)
    Scientific Name:  Brassica oleracea (Acephala Group)
    NDB No: 11233 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, chopped
    -------
    67g
    Proximates
    Water
    g
    56.59
    Energy
    kcal
    34
    Energy
    kJ
    139
    Protein
    g
    2.21
    Total lipid (fat)
    g
    0.47
    Ash
    g
    1.03
    Carbohydrate, by difference
    g
    6.71
    Fiber, total dietary
    g
    1.3
    Minerals
    Calcium, Ca
    mg
    90
    Iron, Fe
    mg
    1.14
    Magnesium, Mg
    mg
    23
    Phosphorus, P
    mg
    38
    Potassium, K
    mg
    299
    Sodium, Na
    mg
    29
    Zinc, Zn
    mg
    0.29
    Copper, Cu
    mg
    0.194
    Manganese, Mn
    mg
    0.519
    Selenium, Se
    mcg
    0.6
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    80.4
    Thiamin
    mg
    0.074
    Riboflavin
    mg
    0.087
    Niacin
    mg
    0.670
    Pantothenic acid
    mg
    0.061
    Vitamin B-6
    mg
    0.182
    Folate, total
    mcg
    19
    Folic acid
    mcg
    0
    Folate, food
    mcg
    19
    Folate, DFE
    mcg_DFE
    19
    Vitamin B-12
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    515
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    6181
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    10302
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    26498
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    547.4
    Lipids
    Fatty acids, total saturated
    g
    0.061
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.001
    14:0
    g
    0.002
    16:0
    g
    0.051
    18:0
    g
    0.003
    Fatty acids, total monounsaturated
    g
    0.035
    16:1 undifferentiated
    g
    0.001
    18:1 undifferentiated
    g
    0.033
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.226
    18:2 undifferentiated
    g
    0.092
    18:3 undifferentiated
    g
    0.121
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.001
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.027
    Threonine
    g
    0.098
    Isoleucine
    g
    0.132
    Leucine
    g
    0.155
    Lysine
    g
    0.132
    Methionine
    g
    0.021
    Cystine
    g
    0.029
    Phenylalanine
    g
    0.113
    Tyrosine
    g
    0.078
    Valine
    g
    0.121
    Arginine
    g
    0.123
    Histidine
    g
    0.046
    Alanine
    g
    0.111
    Aspartic acid
    g
    0.198
    Glutamic acid
    g
    0.251
    Glycine
    g
    0.107
    Proline
    g
    0.131
    Serine
    g
    0.093
    Other
    Alcohol, ethyl
    g
    0.0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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