I cup of kale only has 33.5 calories but it is the other nutritional aspect of kale that makes it a superstar.
All greens are nutritious, but kale stands way above the rest.
- High in iron. Kale has more iron than beef per calorie.
- High in Vitamin K. A diet high in Vitamin K can help protect against various cancers.
- Full of powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
- High in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
- High in Vitamin C. Good for your immune system and your metabolism.
- Very high in calcium. Kale has more calcium than milk per calorie, which helps prevent bone loss, and maintain healthy metabolism.
- Contains lots of anti-oxidant and anti-inflammatory flavonols, such as quercetin that help defend your body from the stresses of modern life.
- Filled many other nutrients and vitamins. (folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, Glutathione potassium and magnesium) as well as those listed below.
- Over 45 different flavonoids in kale. Kaempferol and quercetin heading the list.
Amounts per 1 cup, chopped (67g)
Total Calories 33.5 (140kJ) or 2%
Total Carbohydrates 6.7
Dietary Fiber 1.3g
Vitamin A 10302 IU or 206%
Vitamin C 80.4mg
Vitamin K 547 mcg or 684%
Vitamin B6 9%
Pantothentic Acid 1%
Total Fat 1%
Calcium 90.5mg 9%
Iron 1.1mg 6%
Magnesium 22.8mg 6%
Phosphorus 37.5mg 4%
Potassium 299mg 9%
Sodium 28.8mg 1%
Zinc 0.3mg 2%
Copper 0.2mg 10%
Manganese 0.5mg 26%
Selenium 0.6mcg 1%