Cooked some up today in a pan with olive oil and garlic salt. Holy shit this stuff is good. This is my first time eating them. For those of you in the south, this is no big deal, Collard Greens are a staple. In Western Canada, you will not find this stuff on too many menues. The Nutritional Value is supposed to be very high. I'll be adding Kale to the diet several times per week now!!!
Nutritional value
Kale, cooked, boiled, drained, without saltNutritional value per 100 g (3.5 oz)Energy117 kJ (28 kcal)Carbohydrates5.63- Sugars1.25- Dietary fiber2.0Fat0.40Protein1.90Water91.20Alcohol0Caffeine0Vitamin A13621 IU- beta-carotene8173 μg (76%)- lutein and zeaxanthin18246 μgThiamine (vit. B1)0.053 mg (5%)Riboflavin (vit. B2)0.070 mg (6%)Niacin (vit. B3)0.500 mg (3%)Pantothenic acid (B5)0.049 mg (1%)Vitamin B60.138 mg (11%)Folate (vit. B9)13 μg (3%)Vitamin B120 μg (0%)Choline0.4 mg (0%)Vitamin C41.0 mg (49%)Vitamin D0 μg (0%)Vitamin D0 IU (0%)Vitamin E0.85 mg (6%)Vitamin K817.0 μg (778%)Calcium72 mg (7%)Iron0.90 mg (7%)Magnesium18 mg (5%)Manganese0.416 mg (20%)Phosphorus28 mg (4%)Potassium228 mg (5%)Sodium23 mg (2%)Zinc0.24 mg (3%)Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[1] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[2] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[3][4] Kale is also a good source of carotenoids
Nutritional value
Kale, cooked, boiled, drained, without saltNutritional value per 100 g (3.5 oz)Energy117 kJ (28 kcal)Carbohydrates5.63- Sugars1.25- Dietary fiber2.0Fat0.40Protein1.90Water91.20Alcohol0Caffeine0Vitamin A13621 IU- beta-carotene8173 μg (76%)- lutein and zeaxanthin18246 μgThiamine (vit. B1)0.053 mg (5%)Riboflavin (vit. B2)0.070 mg (6%)Niacin (vit. B3)0.500 mg (3%)Pantothenic acid (B5)0.049 mg (1%)Vitamin B60.138 mg (11%)Folate (vit. B9)13 μg (3%)Vitamin B120 μg (0%)Choline0.4 mg (0%)Vitamin C41.0 mg (49%)Vitamin D0 μg (0%)Vitamin D0 IU (0%)Vitamin E0.85 mg (6%)Vitamin K817.0 μg (778%)Calcium72 mg (7%)Iron0.90 mg (7%)Magnesium18 mg (5%)Manganese0.416 mg (20%)Phosphorus28 mg (4%)Potassium228 mg (5%)Sodium23 mg (2%)Zinc0.24 mg (3%)Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[1] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[2] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[3][4] Kale is also a good source of carotenoids
