Kale

Kale contains anti-cancer compounds and kale is an excellent source of calcium, vitamins C, A and E. Kale will help keep your eyes healthy with lots of lutein.

Healthy Kale Recipes:

• Kale Stuffing
• Poached Red Snapper on Kale
• Low Fat Colcannon

The following nutrition information is for one serving of kale. That would be about one cup chopped kale, or 67 grams. This general information is for raw green kale.

Water: 56.59 g

Calories: 34

Protein: 2.21 g

Carbohydrates: 6.71 g

Fiber: 1.3 g

Total Fat: 0.47 g

Saturated Fat: 0.061 g

Monounsaturated Fat: 0.035 g

Polyunsaturated Fat: 0.226 g

Cholesterol: 0 mg

Calcium: 90 mg

Iron: 1.14 mg

Magnesium: 23 mg

Phosphorus: 38 mg

Potassium: 299 mg

Sodium: 29 mg

Zinc: 0.29 mg

Vitamin C: 80.4 mg

Thiamin: 0.074 mg

Riboflavin: 0.087 mg

Niacin: 0.670 mg

Pantothenic Acid: 0.061 mg

Vitamin B6: 0.182 mg

Vitamin B12: 0 mcg

Folate: 19 mcg

Vitamin A: 10302 IU

Vitamin K: 547.4 mcg

beta Carotene: 6181 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 26499 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men