Nutrition facts for Kale, raw, recommended daily values and analysis. * Indole-3-carbinol (I3C) is not an isothiocyanate. [2-5] There are several possible reasons for this discrepancy. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Fat. The median nutritional nutritional value value is found in Kale, frozen, unprepared which in 100 Calories contains 48 /100 of nutritional value. Those who have hypothyroidism specifically due to an iodine deficiency are at greatest risk. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 100 g of raw kale contain 89.63 g water and 35 kcal (energy). Calories-35 per 100 g, folates-62 μg (15.5% DV), pyridoxine-0.147 mg (11% DV), vitamin C-93.4 mg (156% DV), vitamin A-4812 IU (160% DV), iron-1.60 mg (20% DV), calcium-254 mg (25% DV), carotene β … Add a few handfuls of chopped kale into a burger mixture before cooking. At just 33 calories, one cup of raw kale has: Nearly 3 grams of protein; 2.5 grams of fiber (which helps manage blood sugar and makes you feel full) How to Cook Kale … Younger leaves and summer leaves tend to be less bitter and fibrous. Five forage brassica species represented by 30 cultivars were evaluated in single-site, single-year trials in the South Island. In … “Vitamin K is important for heart health, blot clotting, bone health, cancer prevention and diabetes prevention. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. Total Carbohydrate 9 … Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Dietary Guidelines for Americans 2015-2020, Eighth Edition. Three-Green & Wheat Berry Salad with Mushroom “Bacon”. 8R1B significantly promoted plant growth, accumulation of biomass and soluble sugar content in flower stalks. Cooked Kale have 0 milligrams of Cholesterol and 0.4 grams of fat. Elevated levels of acid detergent fibre-bound nitrogen (ADF-N), can discern this. Intakes of fruits, vegetables and carbohydrate and the risk of CVD. Fat. More research with larger and longer-term studies is needed. Create healthy, balanced meals using this visual guide as a blueprint. Use large hardy lacinato kale leaves as a wrap to replace bread or tortillas. Actual daily nutrient requirements might be different based on your age, gender, level of … If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Serving Size: cup, chopped (130 g grams) Amount Per Serving. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. [6]. Nutritional Value Of Kale. of nutritional compounds than leaves in Chinese kale. Nutrition facts for Kale, without salt, drained, boiled, cooked, recommended daily values and analysis. Sautéed Kale: This is one of the simplest, quickest methods to enjoy kale. Foods that are both nutritious and filling are considered better choices for weight loss. Nutrition Facts. Especially, kale (Brassica oleracea L. var. Kale has hearty leaves that withstand all types of cooking: boiling, braising, steaming, microwaving, and stir-frying. Dietary fibre – Kale, beet greens and brussel sprouts have more than all of the others. They have a very good nutritive value, high antioxidant activity and pro-healthy potential. Learn the good & bad for 250,000+ products. It is widely cultivated in the Europe, Japan, and the United States for its crispy, “frilly“ leaves. User Agreement (updated 5/25/18) Amount per serving. Chinese kale (Brassica alboglabra Bailey) is a widely consumed vegetable which is rich in antioxidants and anticarcinogenic compounds. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Fujioka N, Fritz V, Upadhyaya P, Kassie F, Hecht SS. Vitamins in kale leaves Vitamin D 0.0 IU % 0 Healthy persons who eat enough iodine and metabolize iodine normally will not be affected by dietary goitrogens. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Kale is a green leafy vegetable that packs a huge nutrition punch. Use of and/or registration on any portion of this site constitutes acceptance of our Nutrition Facts Kale, raw, chopped Serving size: 1 cup (67 g) Calories 33 Calories from Fat 4 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Laboratory studies have shown that isothiocyanates and indole-3-carbinol inhibit inflammatory processes, prevent the growth and spread of tumor cells, and protect healthy cells. Amt = Amount, Cal = Calories, CH = Cholesterol, SO = Sodium, Carb = Carbohydrates, PR = Protein, Calc = Calcium, PO = Potassium, pH = pH Balance (Alkaline+/Acid-), Ripe = indicates the… Trans Fat 0 g. Cholesterol 0 mg % 0. Saturated Fat 0 g % 0. Jan 18, 2017 - Nutrition facts for Kale, raw, recommended daily values and analysis. Amt per Serving %DV* Kale also contains every single essential mineral in varying proportions. In nature, glucosinolates act as a first-line defense for plants, protecting them from environmental and biological stresses (insects, fungi, drought conditions). Nutrition facts and Information for Kale, raw. Tse G, Eslick GD. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. 2,000 calories a day is used for general nutrition advice. Despite their tough and fibrous texture, kale stems are edible if cooked. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, ESTIMATED GLYCEMIC LOAD™ Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. Kale. Calories from Fat 4.7. However, if one has an underactive thyroid called hypothyroidism and cannot produce enough thyroid hormone, eating excess goitrogens, especially in raw form, may further suppress thyroid activity and increase the risk of goiter. Only a handful of vegetables – including raw garlic, red cabbage, sweet potatoes, savoy cabbage, beet greens and arugula– have been reported to have a higher ORAC rating than kale. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Kale or borecole in one of a kind, nutritious leafy greens that are rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin, and β -carotene, and vitamins. Particularly, green leafy vegetables are considered as exceptional source for vitamins, minerals and phenolic compounds. Fuentes F, Paredes-Gonzalez X, Kong AN. It's a benzopyrrole, and it is only formed when isothiocyanates made from glucobrassicin are further broken down into non-sulfur containing compounds. Chan School of Public Health, https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/, Academic Departments, Divisions and Centers. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. Cut stems into small pieces and add to a stir-fry. The good: This food is low in Saturated Fat, and very low in Cholesterol. acephala) is characterized by good nutritional and pro-healthy properties, but this vegetable is not popular in Poland. Dietary glucosinolates sulforaphane, phenethyl isothiocyanate, indole-3-carbinol/3, 3′-diindolylmethane: Antioxidative stress/inflammation, Nrf2, epigenetics/epigenomics and in vivo cancer chemopreventive efficacy. 100 grams of Cooked Kale contain 5.63 grams of carbohydrates, 2 grams of fiber, 1.9 grams of protein, 23 milligrams of sodium, and 91.2 grams of water. Nutrient Density Score for kale leaves is 39/100 good). 7,620,531. Calories, fat, protein, and carbohydrate values for for Kale and other related foods. Kale or leaf cabbage is a very versatile nutritious green-leafy vegetable. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . I find it very useful to put the numbers into context. It helps you get the nutrients you need without consuming excess energy. Kale Nutrition. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. All leafy greens offer a lot of nutritional value for very few calories, and alongside vegetables like spinach, kale is … Kale Nutrition. As a result of its high antioxidant content, kale is one of the vegetables with the highest ORAC rating. Explore the downloadable guide with tips and strategies for healthy eating and healthy living. https://www.hsph.harvard.edu/nutritionsource/food-features/kale The leaves almost resemble oak leaves. A simple solution is to cook cruciferous vegetables, which deactivates the enzyme responsible for causing the goitrogenic effect. Calories. Raw; Boiled … Curly kale is a nutritional powerhouse packed with antioxidants such as vitamin C, beta-carotene, kaempferol and quercetin. Here is my analysis of the numbers. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. These are able to be derived from data analysis reported on the fodder NZ sample, submitted to the Massey University nutritional laboratory using the ADF and NDF data along with industry based adjusters. Kale Nutritional Value And Analysis . Kale is a substantial source of vitamin K1 (phylloquinone), and it contains 1021% of the reference daily intake (RDI) for the vitamin per 100 grams ().Vitamin K1 has numerous health benefits, and the nutrient plays a vital role in blood coagulation and maintaining healthy bones (2, 3).However, it is worth noting that vitamin K1’s bioavailability is relatively low. Cruciferous vegetables contain a plant chemical called glucosinolates, sulfur-containing compounds that are broken down into isothiocyanates and indole-3-carbinol after chewing, chopping, or cooking. Our rating system shows kale to be an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phos… Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Whether you go for fresh or frozen kale, you will be providing your body with plenty of folate, vitamin C, vitamin K, beta-carotene, riboflavin, vitamin B6, vitamin E, and a slew of minerals. Who knew a vegetable could be so cool? Serving size 100g. Bajaj JK, Salwan P, Salwan S. Various possible toxicants involved in thyroid dysfunction: A Review. Bon Appétit magazine named 2012 the year of kale, and on October 2, 2013, “National Kale Day” was launched in the U.S. absence of data that adequately describe the nutritional value of modern brassica cultivars in New Zealand. While curly and lacinato (also known as dinosaur or Tuscan) are generally the most common types of kale, this vegetable comes in a wide variety—each with its own unique colors, flavors, and textures: redbor is characterized by its deep purple, curly leaves; the blue-green and purple-red leaves of red Russian are known for being semi-sweet; the large green leaves of Siberian are particularly cold weather-hardy; and Chinese kale (Gai Lan), or “Chinese broccoli,” can be used in place of conventional broccoli in many dishes. Low temperatures can actually cause kale and other cruciferous vegetables to convert starch molecules into sugar, resulting in a sweeter, less bitter flavor. Thomas Jefferson was a kale aficionado, growing and recording several varieties of kale in his garden at Monticello in the early 1800s. Sign up here. Sodium 38 mg % 2. Replicated plots of leafy turnips, bulb turnips, rape, swede and kale were harvested at 53, For this serving the amount of Calories is 28 kcal, the amount of Protein is 2.66 g, the amount of Fat is 0.46 g, the amount of Carbohydrate is 4.9 g, the amount of Fiber is 2 g and Comparable salad greens like romaine, iceberg lettuce, and mesclun or spring mixes do not provide the same nutrition. We have used the kale data for this as it is part of the same family and like kale it is great for your blood, heart, brain and immune system Find out more. Greens may reduce cognitive decline Select cooking method: Raw Toggle Preparations. Heat treatment will also cause changes in composition and vitamin C levels are markedly reduced by boiling. Another more commonly recognized name for this vegetable family is Cruciferae or cruciferous, which refers to the shape of its sprouts that resemble a cross. [2] It is also possible that the amounts of cruciferous vegetables consumed by study populations have no important impact on disease risks. Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis. This leafy green reached celebrity status around 2012, appearing on menus of Michelin star restaurants and becoming the choice ingredient of millennial food bloggers. A monthly update filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier. But since collard greens have more nutritional value than lettuce, it follows that kale has more nutritional value than lettuce. Prior to its dramatic rise to popularity in edible form, kale leaves were most commonly used in restaurants as decorative garnishes. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Available throughout much of the year, Kale is even tolerant to frost and cold weather. 7. Relative feed value is calculated using digestible dry matter and dry matter intake calculations. Nutrition facts for Kale, made with butter, from frozen, cooked, recommended daily values and analysis. An important consideration for fibrous by-products is heat damage resulting in poorer nutritional value. Also, leafy vegetables are the only natural sources of folic acid, which are considerably … “Kale is high in vitamins K, A and C,” Paymaster told Live Science. Add a handful of kale leaves to smoothies. The higher the M/D value the better the feed. Personalized health review for Naked Kale Blazer Juice: 180 calories, nutrition grade (D plus), problematic ingredients, and more. Nutritional Comparison Of Leafy Vegetables (click on image to enlarge). Serving Size. A deficiency of iodine can lead to a condition called goiter, or enlargement of the thyroid. It also has a mild flavor that makes it easy to pair with a variety of … People who are placed on blood thinners or anticoagulant medication to prevent blood clots are sometimes concerned about eating kale and other green leafy vegetables that are rich in vitamin K. Vitamin K has a unique action that assists in clotting blood, and can interfere with the effects of some blood thinners. Herein, we used an untargeted ultra-high-performance liquid chromatography (UHPLC)-Quadrupole-Orbitrap MS/MS-based metabolomics strategy to study the nutrient profiles of Chinese kale. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ Background: Cabbage vegetables, like Brassica group, are perceived as very valuable food products.