Nutritional Value
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 117 kJ (28 kcal) |
| Carbohydrates | 5.63 |
| - Sugars | 1.25 |
| - Dietary fiber | 2.0 |
| Fat | 0.40 |
| Protein | 1.90 |
| Water | 91.20 |
| Alcohol | 0 |
| Caffeine | 0 |
| Vitamin A | 13621 IU |
| - lutein and zeaxanthin | 18246 μg |
| Thiamine (vit. B1) | 0.053 mg (5%) |
| Riboflavin (vit. B2) | 0.070 mg (6%) |
| Niacin (vit. B3) | 0.500 mg (3%) |
| Pantothenic acid (B5) | 0.049 mg (1%) |
| Vitamin B6 | 0.138 mg (11%) |
| Folate (vit. B9) | 13 μg (3%) |
| Vitamin B12 | 0 μg (0%) |
| Choline | 0.4 mg (0%) |
| Vitamin C | 41.0 mg (49%) |
| Vitamin D | 0 μg (0%) |
| Vitamin E | 0.85 mg (6%) |
| Vitamin K | 817.0 μg (778%) |
| Calcium | 72 mg (7%) |
| Iron | 0.90 mg (7%) |
| Magnesium | 18 mg (5%) |
| Manganese | 0.416 mg (20%) |
| Phosphorus | 28 mg (4%) |
| Potassium | 228 mg (5%) |
| Sodium | 23 mg (2%) |
| Zinc | 0.24 mg (3%) |
| Percentages are relative to US recommendations for adults. |
|
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
Read more about this topic: Kale