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Kale, Frozen

By on August 20, 2017 in Vegetable Pantry

Kale, Frozen is a convenient way to always have fresh kale on hand. These 12 or 16-oz. packages are great to use in green smoothies; just open and dump in. See more about it below.

Kale, Frozen

Kale, Frozen

More About Frozen Kale:

Kale is a mild tasting member of the cabbage family, particularly when frozen. This form of the vegetable is a convenient way to have kale when it is out of season, or when you don’t want to take the time to clean and wash fresh kale. We have purchased this washed, cleaned, and chopped frozen kale in 12 oz. steamable bags, 1 lb. bags, and 3 lb. food service bags. Frozen kale can be used in any recipe calling for kale.  Like other cruciferous vegetables, kale has been shown to help protect against cancer, particularly for those on a vegan diet.  This cruciferous vegetable has also been shown to help protect against macular degeneration, an eye disease. See the nutritional chart below.

Previous Vegetable: http://veganvenue.org/kale/
Next Vegetable: http://veganvenue.org/kale-red/

Kale, frozen, unprepared

Nutrient Unit 1
Value per 100 g		 1
serving (3.33 oz)
94g		 1
package (10 oz)
284g

Proximates
Water g 91.12 85.65 258.78
Energy kcal 28 26 80
Protein g 2.66 2.50 7.55
Total lipid (fat) g 0.46 0.43 1.31
Carbohydrate, by difference g 4.90 4.61 13.92
Fiber, total dietary g 2.0 1.9 5.7

Frozen Kale Minerals
Calcium, Ca mg 136 128 386
Iron, Fe mg 0.93 0.87 2.64
Magnesium, Mg mg 18 17 51
Phosphorus, P mg 29 27 82
Potassium, K mg 333 313 946
Sodium, Na mg 15 14 43
Zinc, Zn mg 0.18 0.17 0.51

Frozen Kale Vitamins
Vitamin C, total ascorbic acid mg 39.3 36.9 111.6
Thiamin mg 0.056 0.053 0.159
Riboflavin mg 0.112 0.105 0.318
Niacin mg 0.698 0.656 1.982
Vitamin B-6 mg 0.090 0.085 0.256
Folate, DFE µg 17 16 48
Vitamin B-12 µg 0.00 0.00 0.00
Vitamin A, RAE µg 313 294 889
Vitamin A, IU IU 6253 5878 17759
Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamin D IU 0 0 0

Lipids
Fatty acids, total saturated g 0.059 0.055 0.168
Fatty acids, total monounsaturated g 0.034 0.032 0.097
Fatty acids, total polyunsaturated g 0.219 0.206 0.622
Fatty acids, total trans g 0.000 0.000 0.000
Cholesterol mg 0 0 0
National Nutrient Database for Standard Reference
Release 28 slightly revised May, 2016   Software v.2.6.1
The National Agricultural Library

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