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

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

National Nutrient Database for Standard Reference
Release 24   Software v.RC-1.2