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.
Kale Nutrition Facts
According to the USDA data, the nutritional value of boiled kale (100 g) without salt are as follows.
Nutrient Value Calories 28 Carbohydrates 5.63 g Sugars 1.25 g Fiber 2 g Fat 0.4 g Protein 1.9 g Water 91.2 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.
Vitamins Quantity Vitamin A equiv. 146 μg lutein + zeaxanthin 4983 μg Thiamine (B1) 0.053 mg Riboflavin (B2) 0.07 mg Niacin (B3) 0.5 mg Pantothenic acid (B5) 0.05 mg Vitamin B6 0.138 mg Folate (B9) 13 μg Choline 0.4 mg Vitamin C 41 mg Vitamin E 0.85 mg Vitamin K 418 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.
Minerals Quantity Calcium 72 mg Iron 0.9 mg Magnesium 18 mg Manganese 0.416 mg Phosphorus 28 mg Potassium 228 mg Selenium 0.9 μg Sodium 23 mg Zinc 0.24 mg Nutrition Table of Minerals in Kale (100g)
Health Benefits of Kale
Protection against diabetes Lowers the risk of heart disease Limit the risk of cancer Improves eye and bone health Healthy digestive system Skin and hair care
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.