"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Kale) Kale is a mild tasting member of the cabbage family, but does have a
somewhat bitter taste when eaten raw or in green smoothies. The smaller, more tender leaves can
be eaten raw in a mixed green salad. The larger tougher leaves are usually
steamed and eaten as a side dish, 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
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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)
Return to: Ingredients Description and Photos
The
above recipe is in keeping with God's creation intent (Genesis 1:29-31):
'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every
tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the
earth and all the birds of the air and all the creatures that move on the ground-- everything that
has the breath of life in it-- I give every green plant for food." And it was so. God saw all
that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!