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Kale Nutrition
the nutritional value of kale and full kale nutrition information...
Kale is a cruciferous vegetable which contains powerful cancer fighting phytonutrients. Kale 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 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 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, rawRefuse: 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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