Thursday, January 10, 2013

Kale....Yum!


Yum may not be the first word you associate with kale but organic fresh kale is nothing short of 'Oh, yeah! Yum!'.
Use the entire thing, stalk and all. I find is has a sweet flavor. Maybe not lollipop sweet but sweet in the realm of greens. We use them fresh,steamed and added in oven baked recipes. We have also added them to the blender with fruit for green smoothies and made kale chips!
Go ahead eat more kale.


Nutrient data for Kale, raw

Nutrient values and weights are for edible portion
Help
Nutrient Unit
Value per 100.0g

cup, chopped
67g
Proximates
Water g 84.46 56.59
Energy kcal 50 34
Protein g 3.30 2.21
Total lipid (fat) g 0.70 0.47
Carbohydrate, by difference g 10.01 6.71
Fiber, total dietary g 2.0 1.3
Minerals
Calcium, Ca mg 135 90
Iron, Fe mg 1.70 1.14
Magnesium, Mg mg 34 23
Phosphorus, P mg 56 38
Potassium, K mg 447 299
Sodium, Na mg 43 29
Zinc, Zn mg 0.44 0.29
Vitamins
Vitamin C, total ascorbic acid mg 120.0 80.4
Thiamin mg 0.110 0.074
Riboflavin mg 0.130 0.087
Niacin mg 1.000 0.670
Vitamin B-6 mg 0.271 0.182
Folate, DFE mcg_DFE 29 19
Vitamin B-12 µg 0.00 0.00
Vitamin A, RAE mcg_RAE 769 515
Vitamin A, IU IU 15376 10302
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin D IU 0 0
Vitamin K (phylloquinone) µg 817.0 547.4
Lipids
Fatty acids, total saturated g 0.091 0.061
Fatty acids, total monounsaturated g 0.052 0.035
Fatty acids, total polyunsaturated g 0.338 0.226
Cholesterol mg 0 0

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