Kale

Kale

Kale is a member of the cancer-fighting cruciferous family of vegetables.

Along with being an excellent source of antioxidant nutrients beta-carotene and vitamin C, kale is also packed with cell-protecting glucosinolates and sulforaphane, as well as sight-saving lutein.

Kale can be prepared in numerous ways-from lightly sauteeing with lemon and extra virgin olive oil to adding fresh to a chopped salad.

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K, Manganese
*Good Source of:
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Corn, No Yeast, No Peanuts, No Legumes, No Grains

Selecting and Storing

Choose kale with small-leaves to ensure tenderness. Select moist, crisp, unblemished kale with thick, plump stems. Kale is best used within a day or two.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) chopped KALE,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.9

Calories: 34

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.47 g	*
Saturated Fat	0.06 g	*
Monosaturated Fat	0.03 g	*
Polyunsaturated Fat	0.23 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	121 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	6.7 g	*
Sugars	0 g	*
Fiber	1.3 g	*
Protein	2.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	10301.9 IU	206%
Vitamin C	80.4mg	134%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.18 mg	9%
Vitamin B12	0 mcg	0%
Vitamin K	547.4 mg	684%
Folate	19.4 mcg	5%
Niacin	0.67 mg	3%
Riboflavin	0.09 mg	5%
Thiamin	0.07 mg	5%
MINERALS
Calcium	90.4 mg	9%
Copper	0.19 mg	10%
Iron	1.1 mg	6%
Magnesium	22.8 mg	6%
Manganese	0.52 mg	26%
Phosphorous	37.5 mg	4%
Potassium	299.5 mg	9%
Selenium	0.6 mcg	1%
Sodium	28.8 mg	1%
Zinc	0.29 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	6181.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	26498.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).