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Nutrition of Kale

  • Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.

  • Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood.

  • Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.

  • The kale is:

    • Low in Saturated Fat, Cholesterol and Sodium

    • High in Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper, Manganese, Dietary Fibre, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus.

  • The nutritional value of kale makes it ideal for:

    • Maintaining optimum health

    • Weight loss

  • It's OK to include a small amount of kale in your diet if you're interested in:

    • Weight gain

Nutritional Values

 Preparation Serving Size Carbs Fibre (g) Fat (g) Energy (kj)
 Kale (raw)     35g 3.5 0.5 0 75
 Kale (cooked) 1/2 cup (65g) 3.5 1.5 0.5 75

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