Kale
Ingredients: Descriptions and Photos

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!"

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Ingredients: Descriptions and Photos
Kale

(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.

Kale, raw

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
USDA National Nutrient Database for Standard Reference, Release 22 (2009)

Kale, cooked, boiled, drained, without salt

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
USDA National Nutrient Database for Standard Reference, Release 22 (2009)