Kale is a highly nutritious green that we like to include in our green smoothie breakfasts. See more about it below.
Kale
About Kale:
Kale is a mild tasting member of the cabbage family, but does have a somewhat bitter taste when eaten raw or in green smoothies. The smaller, more tender leaves can be eaten raw in a mixed green salad. The larger tougher leaves are usually steamed and eaten as a side dish, or cooked in soups, casseroles, or stir-fries. We also eat some of the tougher leaves raw in our vegetable “smoothies”, which we make in our Vita-Mix. Like other cruciferous vegetables, kale has been shown to help protect against cancer, particularly for those on a vegan diet. Kale has also been shown to help protect against macular degeneration, an eye disease. Select kale which is firm and has dark green leaves. See the nutritional chart below for raw and cooked kale.
Previous Vegetable: http://veganvenue.org/jicama/
Next Vegetable: http://veganvenue.org/kale-frozen/
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 | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ——- 67g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
84.46
|
5
|
0.531
|
56.59
|
| Energy |
kcal
|
50
|
0
|
34
|
|
| Energy |
kJ
|
208
|
0
|
139
|
|
| Protein |
g
|
3.30
|
1
|
2.21
|
|
| Total lipid (fat) |
g
|
0.70
|
1
|
0.47
|
|
| Ash |
g
|
1.53
|
0
|
1.03
|
|
| Carbohydrate, by difference |
g
|
10.01
|
0
|
6.71
|
|
| Fiber, total dietary |
g
|
2.0
|
0
|
1.3
|
|
Kale Minerals |
|||||
| Calcium, Ca |
mg
|
135
|
1
|
90
|
|
| Iron, Fe |
mg
|
1.70
|
1
|
1.14
|
|
| Magnesium, Mg |
mg
|
34
|
1
|
23
|
|
| Phosphorus, P |
mg
|
56
|
1
|
38
|
|
| Potassium, K |
mg
|
447
|
5
|
19.697
|
299
|
| Sodium, Na |
mg
|
43
|
5
|
13.695
|
29
|
| Zinc, Zn |
mg
|
0.44
|
1
|
0.29
|
|
| Copper, Cu |
mg
|
0.290
|
1
|
0.194
|
|
| Manganese, Mn |
mg
|
0.774
|
0
|
0.519
|
|
| Selenium, Se |
mcg
|
0.9
|
0
|
0.6
|
|
Kale Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
120.0
|
1
|
80.4
|
|
| Thiamin |
mg
|
0.110
|
1
|
0.074
|
|
| Riboflavin |
mg
|
0.130
|
1
|
0.087
|
|
| Niacin |
mg
|
1.000
|
1
|
0.670
|
|
| Pantothenic acid |
mg
|
0.091
|
0
|
0.061
|
|
| Vitamin B-6 |
mg
|
0.271
|
1
|
0.182
|
|
| Folate, total |
mcg
|
29
|
0
|
19
|
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
29
|
0
|
19
|
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
19
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, RAE |
mcg_RAE
|
769
|
0
|
515
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
9226
|
4
|
2884.992
|
6181
|
| Carotene, alpha |
mcg
|
0
|
1
|
0
|
|
| Cryptoxanthin, beta |
mcg
|
0
|
1
|
0
|
|
| Vitamin A, IU |
IU
|
15376
|
0
|
10302
|
|
| Lycopene |
mcg
|
0
|
1
|
0
|
|
| Lutein + zeaxanthin |
mcg
|
39550
|
1
|
26498
|
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.0
|
|
| Vitamin D |
IU
|
0
|
0
|
0
|
|
| Vitamin K (phylloquinone) |
mcg
|
817.0
|
0
|
547.4
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.091
|
0
|
0.061
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.002
|
0
|
0.001
|
|
| 14:0 |
g
|
0.003
|
0
|
0.002
|
|
| 16:0 |
g
|
0.076
|
0
|
0.051
|
|
| 18:0 |
g
|
0.004
|
0
|
0.003
|
|
| Fatty acids, total monounsaturated |
g
|
0.052
|
0
|
0.035
|
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
0.001
|
|
| 18:1 undifferentiated |
g
|
0.049
|
0
|
0.033
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.338
|
0
|
0.226
|
|
| 18:2 undifferentiated |
g
|
0.138
|
0
|
0.092
|
|
| 18:3 undifferentiated |
g
|
0.180
|
0
|
0.121
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.002
|
0
|
0.001
|
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.040
|
57
|
0.027
|
|
| Threonine |
g
|
0.147
|
57
|
0.098
|
|
| Isoleucine |
g
|
0.197
|
57
|
0.132
|
|
| Leucine |
g
|
0.231
|
57
|
0.155
|
|
| Lysine |
g
|
0.197
|
57
|
0.132
|
|
| Methionine |
g
|
0.032
|
57
|
0.021
|
|
| Cystine |
g
|
0.044
|
3
|
0.029
|
|
| Phenylalanine |
g
|
0.169
|
57
|
0.113
|
|
| Tyrosine |
g
|
0.117
|
3
|
0.078
|
|
| Valine |
g
|
0.181
|
57
|
0.121
|
|
| Arginine |
g
|
0.184
|
57
|
0.123
|
|
| Histidine |
g
|
0.069
|
57
|
0.046
|
|
| Alanine |
g
|
0.166
|
3
|
0.111
|
|
| Aspartic acid |
g
|
0.295
|
3
|
0.198
|
|
| Glutamic acid |
g
|
0.374
|
3
|
0.251
|
|
| Glycine |
g
|
0.159
|
3
|
0.107
|
|
| Proline |
g
|
0.196
|
2
|
0.131
|
|
| Serine |
g
|
0.139
|
3
|
0.093
|
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Kale, cooked, boiled, drained, without salt
Refuse: 0%
NDB No: 11234 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ——- 130g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
91.20
|
0
|
118.56
|
|
| Energy |
kcal
|
28
|
0
|
36
|
|
| Energy |
kJ
|
117
|
0
|
152
|
|
| Protein |
g
|
1.90
|
0
|
2.47
|
|
| Total lipid (fat) |
g
|
0.40
|
0
|
0.52
|
|
| Ash |
g
|
0.87
|
0
|
1.13
|
|
| Carbohydrate, by difference |
g
|
5.63
|
0
|
7.32
|
|
| Fiber, total dietary |
g
|
2.0
|
0
|
2.6
|
|
| Sugars, total |
g
|
1.25
|
0
|
1.62
|
|
Kale Minerals |
|||||
| Calcium, Ca |
mg
|
72
|
0
|
94
|
|
| Iron, Fe |
mg
|
0.90
|
0
|
1.17
|
|
| Magnesium, Mg |
mg
|
18
|
0
|
23
|
|
| Phosphorus, P |
mg
|
28
|
0
|
36
|
|
| Potassium, K |
mg
|
228
|
0
|
296
|
|
| Sodium, Na |
mg
|
23
|
0
|
30
|
|
| Zinc, Zn |
mg
|
0.24
|
0
|
0.31
|
|
| Copper, Cu |
mg
|
0.156
|
0
|
0.203
|
|
| Manganese, Mn |
mg
|
0.416
|
0
|
0.541
|
|
| Selenium, Se |
mcg
|
0.9
|
0
|
1.2
|
|
Kale Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
41.0
|
0
|
53.3
|
|
| Thiamin |
mg
|
0.053
|
0
|
0.069
|
|
| Riboflavin |
mg
|
0.070
|
0
|
0.091
|
|
| Niacin |
mg
|
0.500
|
0
|
0.650
|
|
| Pantothenic acid |
mg
|
0.049
|
0
|
0.064
|
|
| Vitamin B-6 |
mg
|
0.138
|
0
|
0.179
|
|
| Folate, total |
mcg
|
13
|
0
|
17
|
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
13
|
0
|
17
|
|
| Folate, DFE |
mcg_DFE
|
13
|
0
|
17
|
|
| Choline, total |
mg
|
0.4
|
0
|
0.5
|
|
| Betaine |
mg
|
0.3
|
1
|
0.4
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, RAE |
mcg_RAE
|
681
|
0
|
885
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
8173
|
4
|
4427.500
|
10625
|
| Carotene, alpha |
mcg
|
0
|
4
|
0.000
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
4
|
0.000
|
0
|
| Vitamin A, IU |
IU
|
13621
|
0
|
17707
|
|
| Lycopene |
mcg
|
0
|
4
|
0.000
|
0
|
| Lutein + zeaxanthin |
mcg
|
18246
|
4
|
7344.000
|
23720
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.85
|
0
|
1.10
|
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.0
|
|
| Vitamin D |
IU
|
0
|
0
|
0
|
|
| Vitamin K (phylloquinone) |
mcg
|
817.0
|
0
|
1062.1
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.052
|
0
|
0.068
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.001
|
0
|
0.001
|
|
| 14:0 |
g
|
0.002
|
0
|
0.003
|
|
| 16:0 |
g
|
0.043
|
0
|
0.056
|
|
| 18:0 |
g
|
0.002
|
0
|
0.003
|
|
| Fatty acids, total monounsaturated |
g
|
0.030
|
0
|
0.039
|
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 18:1 undifferentiated |
g
|
0.028
|
0
|
0.036
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.193
|
0
|
0.251
|
|
| 18:2 undifferentiated |
g
|
0.079
|
0
|
0.103
|
|
| 18:3 undifferentiated |
g
|
0.103
|
0
|
0.134
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.001
|
0
|
0.001
|
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.023
|
0
|
0.030
|
|
| Threonine |
g
|
0.085
|
0
|
0.111
|
|
| Isoleucine |
g
|
0.114
|
0
|
0.148
|
|
| Leucine |
g
|
0.133
|
0
|
0.173
|
|
| Lysine |
g
|
0.114
|
0
|
0.148
|
|
| Methionine |
g
|
0.018
|
0
|
0.023
|
|
| Cystine |
g
|
0.025
|
0
|
0.033
|
|
| Phenylalanine |
g
|
0.097
|
0
|
0.126
|
|
| Tyrosine |
g
|
0.067
|
0
|
0.087
|
|
| Valine |
g
|
0.104
|
0
|
0.135
|
|
| Arginine |
g
|
0.106
|
0
|
0.138
|
|
| Histidine |
g
|
0.040
|
0
|
0.052
|
|
| Alanine |
g
|
0.096
|
0
|
0.125
|
|
| Aspartic acid |
g
|
0.170
|
0
|
0.221
|
|
| Glutamic acid |
g
|
0.216
|
0
|
0.281
|
|
| Glycine |
g
|
0.092
|
0
|
0.120
|
|
| Proline |
g
|
0.113
|
0
|
0.147
|
|
| Serine |
g
|
0.080
|
0
|
0.104
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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