From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle." "Let no animal die that we may live!"
(Kale) Kale is a mild tasting member of the cabbage family. The smaller, more tender leaves can be eaten raw in a mixed green salad. The larger tougher leaves are usually steamed or cooked in soups, casseroles, or stir-fries. We also eat some of the tougher leaves raw in our vegetable "smoothies", which we make in our Vita-Mix. Like other cruciferous vegetables, kale has been shown to help protect against cancer, particularly for those on a vegan diet. Kale has also been shown to help protect against macular degeneration, an eye disease. Select kale which is firm and has dark green leaves. See the nutritional chart below for raw and cooked kale.
Refuse: 39% (Stem ends, tough stems and tough midrib parts)
Scientific Name: Brassica oleracea (Acephala Group)
NDB No: 11233 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ------- 67g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
84.46
|
5
|
0.531
|
56.59
|
| Energy |
kcal
|
50
|
0
|
|
34
|
| Energy |
kJ
|
208
|
0
|
|
139
|
| Protein |
g
|
3.30
|
1
|
|
2.21
|
| Total lipid (fat) |
g
|
0.70
|
1
|
|
0.47
|
| Ash |
g
|
1.53
|
0
|
|
1.03
|
| Carbohydrate, by difference |
g
|
10.01
|
0
|
|
6.71
|
| Fiber, total dietary |
g
|
2.0
|
0
|
|
1.3
|
| Minerals | |||||
| Calcium, Ca |
mg
|
135
|
1
|
|
90
|
| Iron, Fe |
mg
|
1.70
|
1
|
|
1.14
|
| Magnesium, Mg |
mg
|
34
|
1
|
|
23
|
| Phosphorus, P |
mg
|
56
|
1
|
|
38
|
| Potassium, K |
mg
|
447
|
5
|
19.697
|
299
|
| Sodium, Na |
mg
|
43
|
5
|
13.695
|
29
|
| Zinc, Zn |
mg
|
0.44
|
1
|
|
0.29
|
| Copper, Cu |
mg
|
0.290
|
1
|
|
0.194
|
| Manganese, Mn |
mg
|
0.774
|
0
|
|
0.519
|
| Selenium, Se |
mcg
|
0.9
|
0
|
|
0.6
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
120.0
|
1
|
|
80.4
|
| Thiamin |
mg
|
0.110
|
1
|
|
0.074
|
| Riboflavin |
mg
|
0.130
|
1
|
|
0.087
|
| Niacin |
mg
|
1.000
|
1
|
|
0.670
|
| Pantothenic acid |
mg
|
0.091
|
0
|
|
0.061
|
| Vitamin B-6 |
mg
|
0.271
|
1
|
|
0.182
|
| Folate, total |
mcg
|
29
|
0
|
|
19
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
29
|
0
|
|
19
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
|
19
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
769
|
0
|
|
515
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
9226
|
4
|
2884.992
|
6181
|
| Carotene, alpha |
mcg
|
0
|
1
|
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
1
|
|
0
|
| Vitamin A, IU |
IU
|
15376
|
0
|
|
10302
|
| Lycopene |
mcg
|
0
|
1
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
39550
|
1
|
|
26498
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
817.0
|
0
|
|
547.4
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.091
|
0
|
|
0.061
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.002
|
0
|
|
0.001
|
| 14:0 |
g
|
0.003
|
0
|
|
0.002
|
| 16:0 |
g
|
0.076
|
0
|
|
0.051
|
| 18:0 |
g
|
0.004
|
0
|
|
0.003
|
| Fatty acids, total monounsaturated |
g
|
0.052
|
0
|
|
0.035
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.049
|
0
|
|
0.033
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.338
|
0
|
|
0.226
|
| 18:2 undifferentiated |
g
|
0.138
|
0
|
|
0.092
|
| 18:3 undifferentiated |
g
|
0.180
|
0
|
|
0.121
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.002
|
0
|
|
0.001
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.040
|
57
|
|
0.027
|
| Threonine |
g
|
0.147
|
57
|
|
0.098
|
| Isoleucine |
g
|
0.197
|
57
|
|
0.132
|
| Leucine |
g
|
0.231
|
57
|
|
0.155
|
| Lysine |
g
|
0.197
|
57
|
|
0.132
|
| Methionine |
g
|
0.032
|
57
|
|
0.021
|
| Cystine |
g
|
0.044
|
3
|
|
0.029
|
| Phenylalanine |
g
|
0.169
|
57
|
|
0.113
|
| Tyrosine |
g
|
0.117
|
3
|
|
0.078
|
| Valine |
g
|
0.181
|
57
|
|
0.121
|
| Arginine |
g
|
0.184
|
57
|
|
0.123
|
| Histidine |
g
|
0.069
|
57
|
|
0.046
|
| Alanine |
g
|
0.166
|
3
|
|
0.111
|
| Aspartic acid |
g
|
0.295
|
3
|
|
0.198
|
| Glutamic acid |
g
|
0.374
|
3
|
|
0.251
|
| Glycine |
g
|
0.159
|
3
|
|
0.107
|
| Proline |
g
|
0.196
|
2
|
|
0.131
|
| Serine |
g
|
0.139
|
3
|
|
0.093
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
Refuse: 0%
NDB No: 11234 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ------- 130g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
91.20
|
0
|
|
118.56
|
| Energy |
kcal
|
28
|
0
|
|
36
|
| Energy |
kJ
|
117
|
0
|
|
152
|
| Protein |
g
|
1.90
|
0
|
|
2.47
|
| Total lipid (fat) |
g
|
0.40
|
0
|
|
0.52
|
| Ash |
g
|
0.87
|
0
|
|
1.13
|
| Carbohydrate, by difference |
g
|
5.63
|
0
|
|
7.32
|
| Fiber, total dietary |
g
|
2.0
|
0
|
|
2.6
|
| Sugars, total |
g
|
1.25
|
0
|
|
1.62
|
| Minerals | |||||
| Calcium, Ca |
mg
|
72
|
0
|
|
94
|
| Iron, Fe |
mg
|
0.90
|
0
|
|
1.17
|
| Magnesium, Mg |
mg
|
18
|
0
|
|
23
|
| Phosphorus, P |
mg
|
28
|
0
|
|
36
|
| Potassium, K |
mg
|
228
|
0
|
|
296
|
| Sodium, Na |
mg
|
23
|
0
|
|
30
|
| Zinc, Zn |
mg
|
0.24
|
0
|
|
0.31
|
| Copper, Cu |
mg
|
0.156
|
0
|
|
0.203
|
| Manganese, Mn |
mg
|
0.416
|
0
|
|
0.541
|
| Selenium, Se |
mcg
|
0.9
|
0
|
|
1.2
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
41.0
|
0
|
|
53.3
|
| Thiamin |
mg
|
0.053
|
0
|
|
0.069
|
| Riboflavin |
mg
|
0.070
|
0
|
|
0.091
|
| Niacin |
mg
|
0.500
|
0
|
|
0.650
|
| Pantothenic acid |
mg
|
0.049
|
0
|
|
0.064
|
| Vitamin B-6 |
mg
|
0.138
|
0
|
|
0.179
|
| Folate, total |
mcg
|
13
|
0
|
|
17
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
13
|
0
|
|
17
|
| Folate, DFE |
mcg_DFE
|
13
|
0
|
|
17
|
| Choline, total |
mg
|
0.4
|
0
|
|
0.5
|
| Betaine |
mg
|
0.3
|
1
|
|
0.4
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
681
|
0
|
|
885
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
8173
|
4
|
4427.500
|
10625
|
| Carotene, alpha |
mcg
|
0
|
4
|
0.000
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
4
|
0.000
|
0
|
| Vitamin A, IU |
IU
|
13621
|
0
|
|
17707
|
| Lycopene |
mcg
|
0
|
4
|
0.000
|
0
|
| Lutein + zeaxanthin |
mcg
|
18246
|
4
|
7344.000
|
23720
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.85
|
0
|
|
1.10
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
817.0
|
0
|
|
1062.1
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.052
|
0
|
|
0.068
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.001
|
0
|
|
0.001
|
| 14:0 |
g
|
0.002
|
0
|
|
0.003
|
| 16:0 |
g
|
0.043
|
0
|
|
0.056
|
| 18:0 |
g
|
0.002
|
0
|
|
0.003
|
| Fatty acids, total monounsaturated |
g
|
0.030
|
0
|
|
0.039
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.028
|
0
|
|
0.036
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.193
|
0
|
|
0.251
|
| 18:2 undifferentiated |
g
|
0.079
|
0
|
|
0.103
|
| 18:3 undifferentiated |
g
|
0.103
|
0
|
|
0.134
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.023
|
0
|
|
0.030
|
| Threonine |
g
|
0.085
|
0
|
|
0.111
|
| Isoleucine |
g
|
0.114
|
0
|
|
0.148
|
| Leucine |
g
|
0.133
|
0
|
|
0.173
|
| Lysine |
g
|
0.114
|
0
|
|
0.148
|
| Methionine |
g
|
0.018
|
0
|
|
0.023
|
| Cystine |
g
|
0.025
|
0
|
|
0.033
|
| Phenylalanine |
g
|
0.097
|
0
|
|
0.126
|
| Tyrosine |
g
|
0.067
|
0
|
|
0.087
|
| Valine |
g
|
0.104
|
0
|
|
0.135
|
| Arginine |
g
|
0.106
|
0
|
|
0.138
|
| Histidine |
g
|
0.040
|
0
|
|
0.052
|
| Alanine |
g
|
0.096
|
0
|
|
0.125
|
| Aspartic acid |
g
|
0.170
|
0
|
|
0.221
|
| Glutamic acid |
g
|
0.216
|
0
|
|
0.281
|
| Glycine |
g
|
0.092
|
0
|
|
0.120
|
| Proline |
g
|
0.113
|
0
|
|
0.147
|
| Serine |
g
|
0.080
|
0
|
|
0.104
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
|
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