The Home of Kale

Health benefits of kale

Portion for portion, kale is hard to beat when it comes to the number of nutrients it contains and a great choice for those wanting to enjoy a healthy balanced diet.

Kale is an excellent source of vitamins K, A and C, as well as containing useful amounts of manganese, copper and phytochemicals, which are believed to help against certain types of cancer. Because kale contains so many different nutrients it can play an important role as part of a healthy balanced diet. Here are just some of the reasons why:

1 portion (80g) of cooked kale contains 120mg of calcium, which makes it a useful source of this important mineral, especially for vegans and people on dairy free diets

Kale is an excellent source of folate with 69µg in every 80g of cooked curly kale. Folate is the form of folic acid occurring naturally in food. Folic acid is a B vitamin and is important because it: supports the growth of a mother’s tissues during pregnancy; plays a role in normal formation of blood, and supports the immune system to function normally

Kale is virtually fat free and low in calories. Four heaped tablespoons (80g) contains only 19kcals and has 2.2g of fibre

Kale is rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day

A portion (80g) of cooked kale contains 448µg Vitamin A which plays a supporting role in maintaining normal skin and vision, and helps the immune system to function normally

Gram for gram kale contains 17 times more vitamin C than carrots. A portion (80g) of cooked kale contains 57mg of vitamin C which is important because it plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth; supports the immune system to work normally; increases iron absorption and plays a role in protecting the cells from oxidative damage

Raw kale is an excellent source of vitamin K containing 704.8µg per 100g.Vitamin K plays a role in normal blood clotting and plays a role in maintaining normal bones

Kale Nutritional Analysis

RAW/100g Steamed/80g
Energy (kcals) 33 19
Protein (g) 3.4 1.9
Fat (g) 1.6 0.9
Sat fat (g) 0.2 0.2
Carbohydrate (g) 1.3 0.8
Sugar (g) 1.2 0.7
Salt (g) 0.1 0.2
Fibre (g) 4.1 3
Calcium (mg) 130 120
Iron (mg) 1.7 1.6
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