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Nutrition Facts about Kale

Gardening Guide: Kale: The Queen of Greens

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Nutrition Facts about Kale

Learn nutrition facts about kale to find out exactly which nutrients are in kale—along with the most common compounds available in this healthful food.

By Norann Oleson

Kale in basket

Kale in basket

Kale is low in calories and high in nutrition! You can eat it raw or cooked; as a chip or in a smoothie. So versatile, so delicious, and so full of what’s good for you!

Here is the nutrition information for one whole cup of chopped kale:

Nutrition Facts Kale

Source: https://www.nutritionvalue.org/Kale%2C_raw_nutritional_value.html

Here are some of the beneficial compounds in kale:

Vitamin C: One cup of kale provides your body with 200% of the vitamin C you need daily! The vitamin C in kale is an antioxidant necessary for immune system and skin health. Vitamin C helps protect your cells from damage, boosts your immune system, and helps your body make collagen—essential for smoother skin and healing wounds.

Vitamin K: A daily serving of kale provides 68% of your recommended dietary intake of vitamin K—essential for blood clotting, and a contributor to bone health.

Calcium: Kale gives you 15% of your daily recommended intake of calcium, which is essential for the health of your bones, muscles, and organs.

Fiber: With 5 grams of fiber in a cup of kale, look forward to keeping your digestive tract healthy. Fiber also helps keep cholesterol low, reduces the risk of heart attack, and slows the way your body absorbs sugar.

Minerals: Kale is also a good source of minerals—copper, iron, manganese, phosphorus, and potassium.

Did you know all these nutrition facts about kale? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Types of Kale
  • Growing Kale from Seeds or Seedlings
  • Soil and Sun Requirements for Growing Kale Plants
  • Planting Kale in the Ground or in Raised Beds
  • Growing Kale Plants in Containers
  • Watering, Weeding, and Fertilizing your Kale Plants
  • Harvesting your Kale
  • Preserving Your Kale
  • Dealing with Kale Diseases
  • Dealing with Kale Pests
  • Essential Tools and Equipment for Growing and Enjoying Kale
  • Plant Profiles

  • Thousandhead Kale
  • Tronchuda Kale
  • Blue Scotch Curled Kale
  • Scarlet Kale
  • Black Magic Kale
  • Dazzling Blue Kale
  • Dwarf Siberian Kale
  • Red Russian Kale
  • Recipes

  • Super Greens Kale Smoothie
  • Kale Dip
  • Slow Cooker Kale Soup
  • Kale Salad
  • Krunchy Kale Chips
  • Additional Articles

  • Nutrition Facts about Kale
  • Health Benefits and Home Remedies of Kale
  • Resources about Kale
  • Kale Glossary
  • Related Articles

  • Growing Kale in Pots For Fresh Greens All Year Long

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