Nutritional Value Of Kale

Kales (Brassica oleracea) are green leafy vegetables that belong to the same family (Brassica family) as cabbage, Brussels sprouts and collards and are renowned for their medicinal and health promoting qualities. This is especially due to the presence of certain sulfur containing phytonutrients in the vegetable. Besides, the vegetable also has high levels of vitamin C, vitamin K, beta carotene and lutein and is quite high on calcium levels too. Thus, it helps to boost the general immune system of the body and acts against a number of diseases and ailments. The prime cultivating areas of kale are the central and northern zones of Europe and North America. The vegetable is extensively used in these areas so much so that it has become a vital part of the food culture of the people residing there. The cool climatic condition that exists in these areas promotes the proper growth and cultivation of this species of vegetable. To help you get a better idea of the different nutritional contents present in kale, a food rating chart has been provided in the article below.

Kale Nutrition Facts

Amount of Kale: 1 cup (chopped)

Total Weight of Kale: 67grams

Nutrients	Amount
Basic Components
Protein	2.2 g
Carbohydrates	6.7 g
Water	56.6 g
Ash	1.0 g
Calories
Total Calories	140 KJ
Calories From Fat	16.3 KJ
Calories From Carbohydrate	101 KJ
Calories From Protein	22.6 KJ
Carbohydrates
Dietary Fiber	1.3 g
Starch	1.3 g
Sugars	1.3 g
Glucose	1.3 g
Sucrose	1.3 g
Fructose	1.3 g
Lactose	1.3 g
Maltose Galactose	1.3 g 1.3 g
Fats
Total Fat	0.5 g
Saturated Fat	0.1 g
Poly Fat	0.2 g
Vitamins
Vitamin A	10302 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	515 mcg 6182 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0.7 mg
Vitamin B6	0.2 mg
Betaine	0.1 mg
Vitamin C	80.4 mg
Vitamin E (Alpha Tocopherol)	80.4 mg
Vitamin E (Beta Tocopherol)	80.4 mg
Vitamin E (Gamma Tocopherol)	80.4 mg
Vitamin E (Delta Tocopherol)	80.4 mg
Folate	19.4 mcg
Vitamin K	547 mcg
Pantothenic Acid	0.1 mg
Minerals
Calcium	90.5 mg
Copper	0.2 mg
Iron	1.1 mg
Magnesium	22.8 mg
Manganese	0.5 mg
Phosphorus	37.5 mg
Potassium	299 mg
Selenium	0.6 mcg
Sodium	28.8 mg
Zinc	0.3 mg
Saturated Fats
16:0 Palmitic	50.9 mg
18:0 Stearic	2.7 mg
Mono Fats
18:1 Oleic	32.8 mg
Poly Fats
18:2 Linoleic	92.4 mg
18:3 Linolenic	121 mg
Other Fats
Omega 3 Fatty Acids	121 mg
Omega 6 Fatty Acids	92.4 mg
Amino Acids
Alanine	111 mg
Arginine	123 mg
Aspartate	198 mg
Cystine	29.5 mg
Glutamate	251 mg
Glycine	107 mg
Histidine	46.2 mg
Isoleucine	132 mg
Leucine	155 mg
Lysine	132 mg
Methionine	21.4 mg
Phenylalanine	113 mg
Proline	131 mg
Serine	93.1 mg
Threonine	98.5 mg
Tryptophan	26.8 mg
Tyrosine	78.4 mg
Valine	121 mg

Buying And Storing Tips:

Fresh kales are firm and have moist hardy stems and deeply colored leaves.
Always look for any signs of wilting of the leaves. The leaves should be free from any forms of brownish or yellowish discoloration and should also be devoid of small holes.
Select those varieties that have small sized leaves as they will be tender than those with bigger leaves. Also, they will have a milder flavor.
Although found all round the year, the best season for the cultivation and consumption of kale are from the onset of winter till the beginning of the spring season.
High temperature negatively affects the flavor of kales and hence, one should store the vegetables in a relatively cooler environment.
The best way to store kale is by wrapping in a damp paper towel and then in a plastic bag. This is then placed in the vegetable compartment of the refrigerator where it will remain fresh and crisp for several days.However, it is always advisable to consume the vegetable within one or two days after purchase. Storing for several days will cause the vegetable to lose some of its flavor.

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