KALE – Health Perks, Nutritional Data

Ornamental Kale, Peacock Pink

Ornamental Kale, Peacock Pink. Small leaves are very tender.

Health Perks & the Research

Kale is one of the world’s healthiest vegetables. Rich in compounds—like other cruciferous vegetables—its high concentrations of vitamins, minerals, fibers, omega-three fatty acids, glucosinolates, carotenoids, isothiocyanates, sulforaphanes and more have potent cancer prevention qualities.

  • Study finds that kale, a low-oxalate vegetable, exhibits excellent calcium absorbability better than milk.
  • Powerful Cancer Protection, Healthy Eye and Heart Benefits found in multiple studies.
  • Studies find that bioactive dietary components hold great potential not only in the prevention but also in the therapy of a wide variety of cancers by altering various epigenetic modifications.

At the High5Kitchen we eat kale raw and cooked and stay current on goitrogen research. For more information check out the sites below.

Background & Nutritional Information

Native to the Mediterranean, kale is one of the oldest forms of cabbage dating back over 2500 years. Though it can grow in warm climates it thrives it cold climes where its mild taste and high vitamin content have made it particularly popular with Europeans.
  • For techniques to make Kale a tender salad green check out High5Kitchen’s  Kale-Featured Recipe, Kale with Mandarins, Raisins & Pine Nuts .
  • Rich in compounds—like other cruciferous vegetables—kale’s high concentrations of vitaminsminerals, fibers, omega-three fatty acids, glucosinolates, carotenoids, isothiocyanates and sulforaphanes have potent cancer prevention qualities.
  • Kale is low in Saturated Fat, and very low in Cholesterol. It is a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. Source for more benefits.

Serving 1 cup chopped raw

  • Calories 33; Total Fat 0g; Cholesterol 0mg; Sodium 29mg;
  • Total Carb 7 g; Dietary Fiber 1g; Sugar 0g; Protein 2.2g.
  • Vitamins A (206% DV), C (134% DV), (0%DV), (684% DV);
  • Thiamin (5%DV); Riboflavin (5%DV); Niacin (3%DV); B6(9%DV);
  • Folate (5%DV); Pantothenic Acid (1%DV); Calcium 9%DV);
  • Iron (6%DV); Magnesium (6%DV); Phosphorous (4% DV);
  • Potassium(9%DV); Sodium (1%DV); Zinc (2%DV);
  • Copper (10%DV); Manganese (26% DV) Selenium (1%DV); and
  • 121 mg of Total Omega 3 Fatty Acids; 92 Total Omega 6 Fatty Acids.

Informational Source.


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