Nutritional properties of KaleEnergy : 49.00 Kcal / 100g
Category : Vegetables
Group : Leafy and Stem Vegetables
Composition And Nutritional Value :Kale is a nutrient-dense leafy green vegetable, rich in vitamins such as vitamin K, vitamin A, vitamin C, and several B vitamins, including folate. It is also a good source of minerals like calcium, potassium, and magnesium. Kale contains significant amounts of dietary fiber, antioxidants, and phytonutrients, including flavonoids and carotenoids. This makes it one of the most nutritious leafy greens available, supporting overall health and wellness.
Health Benefits : Kale is known for its powerful health benefits, largely due to its high antioxidant content, which can help reduce inflammation and protect against oxidative stress. It is heart-healthy, as it can help lower cholesterol levels and improve blood pressure due to its fiber, potassium, and omega-3 content. Kale is also excellent for bone health, as it provides high levels of vitamin K and calcium, both of which are essential for maintaining strong bones.
Culinary Uses : Kale is versatile and can be used in a variety of dishes. It can be eaten raw in salads, smoothies, or as a garnish. When cooked, kale can be sautéed, steamed, or added to soups, stews, and casseroles. Kale chips, made by baking the leaves with olive oil and seasonings, are a popular healthy snack. The sturdy leaves of kale also make it suitable for massaging with olive oil and lemon for a tender, flavorful salad base.
Types : There are several types of kale, including curly kale, lacinato (or dinosaur) kale, and red kale. Curly kale has frilled, textured leaves, while lacinato kale has long, dark green, smooth leaves with a slightly sweeter flavor. Red kale features reddish-purple stems and leaves, providing a slightly different taste and appearance. All types of kale are highly nutritious, though they vary slightly in flavor and texture.
Shopping And Storage Tips : When shopping for kale, look for vibrant, crisp leaves without any yellowing, wilting, or browning. Fresh kale can be stored in the refrigerator, preferably in a crisper drawer, to maintain its freshness. To prolong its shelf life, store kale in a perforated plastic bag or wrap it in a damp paper towel. Kale is best consumed within a week, but it can be frozen for longer storage and used in cooked dishes or smoothies.
Vitamins / 100g ( µg )
Macronutrients / 100g ( µg )
Minerals / 100g ( µg )
What can you make with Kale?
No foods found using this raw ingredient.
Find the perfect meal tailored to your dietary needs and preferences.
