Nutritional Value - Kale is a green leafy vegetable that is a member of the cruciferous, or cabbage family. Kale and collards are basically the same vegetable, only kale has leaves with curly edges and is less tolerant to heat. There are several varieties of kale, known commonly as curly kale, ornamental kale, and dinosaur kale, all of which differ in taste, texture and appearance. Kale is among the most highly nutritious vegetables. It is an excellent source of carotenes, vitamins C and B6, and manganese. One cup of kale supplies more than 70 percent of the RDI for vitamin C, with only 20 calories. It is also a very good source of dietary fiber and many minerals, including copper, iron and calcium.
Health Benefits - Kale has almost three times as much calcium as phosphorus, which is a very beneficial ratio since high phosphorus consumption has been linked to osteoporosis because it reduces the utilization and promotes the excretion of calcium. It also demonstrates effective anticancer properties.
Selecting & Storing - High-quality kale and collards are fresh, tender and dark green. Avoid greens that show dry or yellowish leaves. Kale should be stored in the refrigerator crisper wrapped in a damp paper towel or placed in a perforated plastic bag. Do not wash before storing, as this will cause it to become limp. It is best when eaten within one or two days after purchase.
Tips for Preparing - Separate the leaf from the stem by folding it in half lengthwise and using the knife. When used raw and cut into small pieces, it adds a spark to vegetable salads.
- Use cut raw kale as salad green
- Lightly sauté kale with fresh garlic and sprinkle it with lemon juice before serving.
- Braise chopped kale and apples, then sprinkle with balsamic vinegar and chopped walnuts just before serving.
- Combine chopped kale, chopped pine nuts, and feta cheese with whole-grain pasta drizzled with olive oil.
- Use steamed kale as topping for homemade pizza.
- Purée cooked kale and potatoes together and season with salt, pepper, cayenne pepper and cumin for a delicious soup. Add vegetable stock if required.
Safety - Kale contains goitrogens that can interfere with the functioning of the thyroid gland. Cooking helps to inactivate the goitrogenic compounds. People with existing thyroid problems should avoid eating raw kale and any other cabbage-family vegetables for this reason. Kale also contains significant amounts of oxalate. People with a history of oxalate-containing kidney stones should avoid overconsuming kale and other oxalate-containing greens (beets, celery, eggplant, green beans, okra, parsley, green peppers, spinach, yellow summer squash, tomato paste (canned) and turnips.
Nutritional Profile
1
cup, chopped =
67 g
| Nutrient |
Amount | Unit |
| Proximates |
| Water | 84.46 | g |
| Energy | 50 | kcal |
| Protein | 3.3 | g |
| Total fat | 0.7 | g |
| Ash | 1.53 | g |
| Carbohydrate | 10.01 | g |
| Fiber, total | 2 | g |
| Sugars, total | 0 | g |
| Minerals |
| Calcium, Ca | 135 | mg |
| Iron, Fe | 1.7 | mg |
| Magnesium, Mg | 34 | mg |
| Phosphorus, P | 56 | mg |
| Potassium, K | 447 | mg |
| Sodium, Na | 43 | mg |
| Zinc, Zn | 0.44 | mg |
| Copper, Cu | 0.29 | mg |
| Fluoride, F | 0 | mcg |
| Manganese, Mn | 0.774 | mg |
| Selenium, Se | 0.9 | mcg |
| Vitamins |
| Vitamin C | 120 | mg |
| Thiamin | 0.11 | mg |
| Riboflavin | 0.13 | mg |
| Niacin | 1 | mg |
| Pantothenic acid | 0.091 | mg |
| Vitamin B6 | 0.271 | mg |
| Folate, total | 29 | mcg |
| Folic acid | 0 | mcg |
| Food folate | 29 | mcg |
| Folate (DFE) | 29 | mcg_DFE |
| Vitamin B12 | 0 | mcg |
| Vitamin A (IU) | 15376 | IU |
| Vitamin A (RAE) | 769 | mcg_RAE |
| Retinol | 0 | mcg |
| Vitamin E (α-tocopherol) | 0 | mg |
| Vitamin K (phylloquinone) | 817 | mcg |
| Fatty Acids |
| Fatty acids, total saturated | 0.085 | g |
| Fatty acids, total monounsaturated | 0.049 | g |
| Fatty acids, total polyunsaturated | 0.32 | g |
| Cholesterol | 0 | g |
| Amino Acids |
| Tryptophan | 0.04 | g |
| Threonine | 0.147 | g |
| Isoleucine | 0.197 | g |
| Leucine | 0.231 | g |
| Lysine | 0.197 | g |
| Methionine | 0.032 | g |
| Cystine | 0.044 | g |
| Phenylalanine | 0.169 | g |
| Tyrosine | 0.117 | g |
| Valine | 0.181 | g |
| Arginine | 0.184 | g |
| Histidine | 0.069 | g |
| Alanine | 0.166 | g |
| Aspartic acid | 0.295 | g |
| Glutamic acid | 0.374 | g |
| Glycine | 0.159 | g |
| Proline | 0.196 | g |
| Serine | 0.139 | g |
| Hydroxyproline | 0 | g |
| Phytosterols |
| Sitosterol, beta | 0 | mg |
| Campesterol | 0 | mg |
| Stigmasterol | 0 | mg |
| Other |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | g |
| Theobromine | 0 | g |
| Carotene, beta | 9226 | mcg |
| Carotene, alpha | 0 | mcg |
| Cryptoxanthin, beta | 0 | mcg |
| Lycopene | 0 | mcg |
| Betaine | 0 | mcg |
| Lutein+zeaxanthin | 39550 | mcg |
| FLAVONOIDS |
| Apigenin |
0 | mg |
| Luteolin |
0 | mg |
| Myricetin |
0 | mg |
| Quercetin |
7.71 | mg |
| Kaempferol |
26.74 | mg |
NOTES:The analytical values for flavonoids are provided for only those compounds and foods that were available at the time of compiling the data (2006). It does not mean that other classes of compounds are not present in that particular food. A zero value, therefore, can mean that while kale, for example, is known to contain apigenin, luteolin and myricetin no values for these flavonoids are listed in the table, as data for these compounds in kale was not available.