...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, 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)
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.
