Warming thermal nature; sweet and slightly bitter pungent flavor; eases lung congestion; benefits the stomach. An ancient member of the cabbage family, it also has abundant sulfur and its juice can be used to treat stomach and duodenal ulcers. Kale is a hardy cold-weather green whose flavor becomes sweeter with a touch of frost. It is an exceptional source of chlorophyll, calcium, iron, and vitamin A during its growing season in the fall, winter, and early spring.
| PRIMARY MICRO NUTRIENTS | Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamins B1, B2, B3, B6, Folate |
| SECONDARY MICRO NUTRIENTS | Zinc, Vitamin B4 |
| NUTRITIONAL HIGHLIGHTS and NOTES |
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| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS |
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| PLANT FAMILY | Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Radishes, Rutabaga, Turnips, Watercress |
| DANGERS | Goitrogens (Thyroid hormones); Oxalates (Calcium binding and Kidney stones); High Pesticide levels |
Cooking advice:
- I recommend steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2″ slices and the stems into 1/4″ lengths. Let the stems and slices sit for about 5 minutes prior to cooking. This activates many enzymes and helps release both the phyto-nutrient properties as well as their respective health benefits – see this post at WH Foods for more advice about this
- Sulforaphane, for example, is a sulfur-rich compound found in cruciferous vegetables like broccoli, bok choy, and cabbage. It has been shown to provide powerful health benefits (see this article about Sulforaphane on Healthline)
- Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane (study)
- Mustard is rich also rich in myrosinase. So to maximize your sulforaphane intake, eat kale with a simple salad dressing including a sprinkle of mustard seeds or mustard powder
| RDA | Kale, raw | % RDA | Kale, cooked | % RDA | ||
| Nutrient | Unit | per 100g | per 100g | |||
| Water | g | 84.04 | 91.2 | |||
| Energy | kcal | 49 | 28 | |||
| Protein | g | 4.28 | 1.9 | |||
| Total lipid (fat) | g | 0.93 | 0.4 | |||
| Carbohydrate, by difference | g | 8.75 | 5.63 | |||
| Fiber, total dietary | g | 3.6 | 2 | |||
| Sugars, total | g | 2.26 | 1.25 | |||
| Minerals | ||||||
| Calcium, Ca | mg | 1000 | 150 | 15.0% | 72 | 7.2% |
| Iron, Fe | mg | 8 | 1.47 | 18.4% | 0.9 | 11.3% |
| Magnesium, Mg | mg | 420 | 47 | 11.2% | 18 | 4.3% |
| Phosphorus, P | mg | 700 | 92 | 13.1% | 28 | 4.0% |
| Potassium, K | mg | 470 | 491 | 104.5% | 228 | 48.5% |
| Sodium, Na | mg | 38 | 23 | |||
| Zinc, Zn | mg | 11 | 0.56 | 5.1% | 0.24 | 2.2% |
| Copper, Cu | mg | 0.9 | 1.499 | 166.6% | 0.156 | 17.3% |
| Manganese, Mn | mg | 2.3 | 0.659 | 28.7% | 0.416 | 18.1% |
| Selenium, Se | µg | 55 | 0.9 | 1.6% | 0.9 | 1.6% |
| Vitamins | ||||||
| Vitamin C, total ascorbic acid | mg | 90 | 120 | 133.3% | 41 | 45.6% |
| Thiamin | mg | 1.2 | 0.11 | 9.2% | 0.053 | 4.4% |
| Riboflavin | mg | 1.3 | 0.13 | 10.0% | 0.07 | 5.4% |
| Niacin | mg | 16 | 1 | 6.3% | 0.5 | 3.1% |
| Pantothenic acid | mg | 5 | 0.091 | 1.8% | 0.049 | 1.0% |
| Vitamin B-6 | mg | 1.7 | 0.271 | 15.9% | 0.138 | 8.1% |
| Folate, total | µg | 400 | 141 | 35.3% | 13 | 3.3% |
| Choline, total | mg | 0.8 | 0.4 | |||
| Betaine | mg | 0.3 | ||||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% | 0 | 0.0% |
| Vitamin A, RAE | mcg | 900 | 499.5 | 55.6% | 681.05 | 75.7% |
| Vitamin E, total | mg | 15 | 1.54 | 10.3% | 0.85 | 5.7% |
| Vitamin D | IU | 600 | 0 | 0.0% | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 704.8 | 587.3% | 817 | 680.8% |
Notes:
The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations. Using this link you can make your own calculations
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Paul Pitchford (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
Details about Kale from World’s Healthiest Foods
Details about how to prepare and cook Cruciferous Vegetables like Kale from WH Foods
Details about Sulforaphane from Healthline
Online nutrient breakdown of foods: http://nutritiondata.self.com/
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