Kale's health benefits are so vast that I often use it to replace cabbage in salads. Kale is the undeniable king of calcium. In fact while I personally believe broccoli to be the overall 'king of the vegetables', many nutritionists herald kale as the best. With a higher calcium concentration than milk, kale helps in preventing both bone loss and osteoporosis. Rich in fibre, and stuffed full of sulphur, kale is great for detoxifying our body and promoting a healthy liver. Kale comes complete with flavonoids quercetin and kaempferol, which are a powerful duo for protecting our cardiovascular system, lowering our blood pressure and acting as a natural antidepressant, as well as being a protector against inflammation and cancer (especially of the pancreas).
A rich source of: vitamin K, vitamin A, vitamin C, Omega-3, vitamin B6, thiamin, riboflavin.
Curly kale, raw
| Energy (kcal) | 33 |
| Energy (kJ) | 140 |
| Water (g) | 88.4 |
| Starch (g) | 0.1 |
| Total sugars (g) | 1.3 |
| Glucose (g) | 0.6 |
| Galactose (g) | 0 |
| Fructose (g) | 0.6 |
| Sucrose (g) | 0.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 3.4 |
| Protein (g)/100kcal | 10.3 |
| Protein % of calories | 41.2 |
| Carbohydrate (g) | 1.4 |
| Carbohydrate (g)/100kcal | 4.2 |
| Carb % of calories | 17 |
| Fat (g) | 1.6 |
| Fat (g)/100kcal | 4.9 |
| Fat % of calories | 43.6 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.9 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 90 |
| Potassium (mg) | 340 |
| Calcium (mg) | 167 |
| Magnesium (mg) | 41 |
| Phosphorus (mg) | 151 |
| Iron (mg) | 2.4 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 130 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 4 |
| Iodine (µg) | 22 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.8 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 0.8 |
| Tryptophan/60 (mg) | 1.2 |
| Niacin equivalent (mg) | 2 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 11 |
| Pantothenate (mg) | 0.8 |
| Biotin (µg) | 14 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 3.1 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 28 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 28 |