Tag Archives: vegetable

Kale nutrition and facts

17 Apr

Kale….the ‘other’ dark green leafy vegetable.

What’s so wonderful about kale? It’s just a garnish right? I can honestly say, for the majority of my life, I didn’t even know kale existed. And, I certainly didn’t know the curly green leaves used as decorations at salad bars were even edible. What!!! You can eat the garnish? Yuck!

Kale belongs to the Brassica family, a group of vegetables including cabbage, collards, and brussels sprouts.

Kale contains nearly twice the amount of Vitamin A as most of its fellow cruciferous vegetables.

Kale has cholesterol-lowering benefits when cooked by steaming.

Kale has over 45 different flavonoids in kale, including carotenoids and quercetin. These flavonoids have both antioxidant and anti-inflammatory benefits which decreases chronic inflammation  and oxidative stress.


1 c cooked

Calories                 36

Calcium                 9% RDA

Vitamin A             354% RDA

Vitamin K             1328% RDA

Iron                        6%

Folate                     4% RDA

Kale can be used to replace any dish that contains spinach, collard greens, cabbage, turnip greens, etc.

Over the next 7 days, I’m going to provide recipe examples on how to use kale in a dish.

7 Days of Kale…..