At GreenMedInfo.com, Sayer Ji calls kale a “less domesticated, disheveled form of cabbage.” Ji explains that kale is a superfood, noting its nutritional value.
The University of Rochester details kale’s nutritional content, showing:
Kale, raw, 1 cup, chopped
| Protein (g) |
2.21 |
|---|---|
| Total lipid (fat) (g) |
0.47 |
| Carbohydrate, by difference (g) |
6.71 |
| Energy (kcal) |
33.5 |
| Fiber, total dietary (g) |
1.34 |
| Calcium, Ca (mg) |
90.45 |
| Iron, Fe (mg) |
1.14 |
| Magnesium, Mg (mg) |
22.78 |
| Phosphorus, P (mg) |
37.52 |
| Potassium, K (mg) |
299.49 |
| Sodium, Na (mg) |
28.81 |
| Zinc, Zn (mg) |
0.29 |
| Copper, Cu (mg) |
0.19 |
| Manganese, Mn (mg) |
0.52 |
| Selenium, Se (mcg) |
0.6 |
| Vitamin A, IU (IU) |
10301.92 |
| Retinol (mcg) |
0 |
| Carotene, beta (mcg) |
6181.42 |
| Carotene, alpha (mcg) |
0 |
| Cryptoxanthin, beta (mcg) |
0 |
| Lycopene (mcg) |
0 |
| Lutein + zeaxanthin (mcg) |
26498.5 |
| Vitamin C, total ascorbic acid (mg) |
80.4 |
| Thiamin (mg) |
0.07 |
| Riboflavin (mg) |
0.09 |
| Niacin (mg) |
0.67 |
| Pantothenic acid (mg) |
0.06 |
| Vitamin B-6 (mg) |
0.18 |
| Folate, total (mcg) |
19.43 |
| Vitamin B-12 (mcg) |
0 |
| Vitamin K (phylloquinone) (mcg) |
547.39 |
| Folic acid (mcg) |
0 |
| Folate, DFE (mcg_DFE) |
19.43 |
| Cholesterol (mg) |
0 |
| Fatty acids, total saturated (g) |
0.06 |
| Fatty acids, total monounsaturated (g) |
0.03 |
| Fatty acids, total polyunsaturated (g) |
0.23 |
On her website, Dr. Rhonda Patrick discusses kale’s benefits:
