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Kale or borecole is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Read More at Wikipedia

Nutrition Data for Kale, raw (11233)

NutrientNutrient value per 100 gm1 cup, chopped
Water84.04 g56.3068 g
Energy49 kcal32.83 kcal
Protein4.28 g2.8676 g
Total lipid (fat)0.93 g0.6231 g
Carbohydrate, by difference8.75 g5.8625 g
Fiber, total dietary3.6 g2.412 g
Sugars, total2.26 g1.5142 g
NutrientNutrient value per 100 gm1 cup, chopped
Calcium, Ca150 mg100.5 mg
Iron, Fe1.47 mg0.9849 mg
Magnesium, Mg47 mg31.49 mg
Phosphorus, P92 mg61.64 mg
Potassium, K491 mg328.97 mg
Sodium, Na38 mg25.46 mg
Zinc, Zn0.56 mg0.3752 mg
NutrientNutrient value per 100 gm1 cup, chopped
Vitamin C, total ascorbic acid120 mg80.4 mg
Thiamin0.11 mg0.0737 mg
Riboflavin0.13 mg0.0871 mg
Niacin1 mg0.67 mg
Vitamin B-60.271 mg0.18157 mg
Folate, DFE141 µg94.47 µg
Vitamin B-120 µg0 µg
Vitamin A, RAE500 µg335 µg
Vitamin A, IU9990 IU6693.3 IU
Vitamin E (alpha-tocopherol)1.54 mg1.0318 mg
Vitamin D (D2 + D3)0 µg0 µg
Vitamin D0 IU0 IU
Vitamin K (phylloquinone)704.8 µg472.216 µg
NutrientNutrient value per 100 gm1 cup, chopped
Fatty acids, total saturated0.091 g0.06097 g
Fatty acids, total monounsaturated0.052 g0.03484 g
Fatty acids, total polyunsaturated0.338 g0.22646 g
Cholesterol0 mg0 mg
NutrientNutrient value per 100 gm1 cup, chopped
Caffeine0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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