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Home Foods Nutrition

Kale Nutrition Facts and its Nutrition Data

by The Editors
January 9, 2022
in Nutrition
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Nutrition Facts Kale
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Kale is a leafy dark green vegetable, belongs to the family Brassicaceae. Belongs to the same family of cabbage and Brussels sprouts, Kale is considered the most nutritious plant food that exists. Kale is labeled as a superfood because it contains numerous health beneficiary vitamins, minerals, antioxidants, and plant compounds.

Nutrition Facts Kale

Kale Nutrition Facts

According to the USDA data, the nutritional value of boiled kale (100 g) without salt are as follows.

NutrientValue
Calories28
Carbohydrates5.63 g
Sugars1.25 g
Fiber2 g
Fat0.4 g
Protein1.9 g
Water91.2 g
Nutrition Table of Kale (100g)

Vitamins in Kale

According to the USDA data, vitamins and their quantity in 100g of boiled kale without salt are as follows.

VitaminsQuantity
Vitamin A equiv.146 μg
lutein + zeaxanthin4983 μg
Thiamine (B1)0.053 mg
Riboflavin (B2)0.07 mg
Niacin (B3)0.5 mg
Pantothenic acid (B5)0.05 mg
Vitamin B60.138 mg
Folate (B9)13 μg
Choline0.4 mg
Vitamin C41 mg
Vitamin E0.85 mg
Vitamin K418 μg
Nutrition Table of Vitamins in Kale (100g)

Minerals in Kale

According to the USDA data, minerals and their quantity in 100g of boiled kale without salt are as follows.

MineralsQuantity
Calcium72 mg
Iron0.9 mg
Magnesium18 mg
Manganese0.416 mg
Phosphorus28 mg
Potassium228 mg
Selenium0.9 μg
Sodium23 mg
Zinc0.24 mg
Nutrition Table of Minerals in Kale (100g)

Health Benefits of Kale

  1. Protection against diabetes
  2. Lowers the risk of heart disease
  3. Limit the risk of cancer
  4. Improves eye and bone health
  5. Healthy digestive system
  6. Skin and hair care

FAQ

What benefits do calcium and potassium in Kale provide?

Kale is a good source of potassium, which boosts heart health. And its high calcium content promotes bone health.

Is Kale is good for eye health?

Yes. Kale is rich in an antioxidant called beta-carotene, which our body converts into vitamin A. This vitamin plays a vital role in eye health.

Tags: is kale healthier than spinachis spinach or kale better for youkale nutrition facts 100gnutrition facts kale
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