Vegetables
Kale
Very dense in vitamins K, A, and C for very few calories.
Nutrition facts
Serving: 2 cups packed (65 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Protein | 2.8 g | |
| Carbs | 5.7 g | |
| Fibre | 2.3 g | 8 % |
| Sugars | 1.5 g | 2 % |
| Fat | 0.6 g | 1 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 25 mg | 1 % |
| Vitamin K | 458 µg | 382 % |
| Copper | 1 mg | 109 % |
| Vitamin C | 78 mg | 87 % |
| Vitamin A | 325 µg | 36 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Unlike spinach, kale's calcium is only lightly bound by oxalate: it is better absorbed, despite a lower per-100 g figure than spinach.
- Two packed cups cover nearly four times the daily value for vitamin K (382% per portion), one of the most concentrated amounts in this table; this matters especially if you take warfarin.
Preparation
Massaged with a little oil or lemon juice, raw kale softens and becomes less bitter as its fibrous structure partly breaks down; briefly steamed, it loses some of its vitamin C.
To mention to a professional
- If you take warfarin, kale is one of the most concentrated sources of vitamin K in this table; keep a steady intake rather than a variable one, and mention your habits to your professional.
Sources
- Kale, raw
- USDA FoodData Central, SR Legacy (Kale, raw)
- Heaney and Weaver, 1990 (American Journal of Clinical Nutrition, calcium absorption from kale)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.