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Food

Kale

Foods / Kale

About This Food

Description

Kale is a member of the cancer-fighting cruciferous family of vegetables.

Along with being an excellent source of antioxidant nutrients beta-carotene and vitamin C, kale is also packed with cell-protecting glucosinolates and sulforaphane, as well as sight-saving lutein.  

Kale can be prepared in numerous ways-from lightly sauteeing with lemon and extra virgin olive oil to adding fresh to a chopped salad.

Selecting & Storing

Choose kale with small-leaves to ensure tenderness. Select moist, crisp, unblemished kale with thick, plump stems. Kale is best used within a day or two.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • VitaminK
  • Manganese
Good Source of
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s) chopped

Chart Icon. View Calorie Breakdown

Calories: 34

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.47 g
Saturated Fat
0.06 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.23 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
121 g
ALA
121 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.71 g
Net Carbohydrate
5.37 g
Sugars
0 g
Fiber
1.34 g
Protein
2.21 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
10301.92 IU
206%
Vitamin C
80.4 mg
134%
Vitamin D
0 IU
0%
Vitamin E
1.03 IU
3%
Vitamin B6
0.18 mg
9%
Vitamin B12
0 mcg
0%
Vitamin K
547.39 mg
684%
Folate
19.43 mcg
5%
Niacin
0.67 mg
3%
Riboflavin
0.09 mg
5%
Thiamin
0.07 mg
5%
Choline
0.54 mg
0%
Minerals
Calcium
90.45 mg
9%
Copper
0.19 mg
10%
Iron
1.14 mg
6%
Magnesium
22.78 mg
6%
Manganese
0.52 mg
26%
Phosphorous
37.52 mg
4%
Potassium
299.49 mg
9%
Selenium
0.6 mcg
1%
Sodium
28.81 mg
1%
Zinc
0.29 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
6181.42 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
26498.5 mcg
Lycopene
0 mcg

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