Nutrients, Calories, Benefits of Kale (kale, Browncol)

Published on: 01/06/2022

Calories in Kale (kale, Browncol)

Kale (kale, Browncol) contains 35 kCal calories per 100g serving. The reference value of daily consumption of Kale (kale, Browncol) for adults is 35 kCal.

The following foods have approximately equal amount of calories:

Beans, green, cooked in the microwave (33kCal)
Beans, green, frozen, cooked in the microwave (33kCal)
Beans are green, green, frozen (33kCal)
Beans, green, boiled, with salt (35kCal)
Beans, green, boiled, without salt (35kCal)
Beans, yellow, frozen (33kCal)
Beans, yellow, boiled, with salt (35kCal)
Beans, yellow, boiled, without salt (35kCal)
Kidney beans, sprouted, boiled with salt (33kCal)
Kidney beans, sprouted, cooked without salt (33kCal)

Carbohydrates in Kale (kale, Browncol)

Kale (kale, Browncol) have 0.32 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Kale (kale, Browncol) for adults is 0.32 g. 0.32 g of carbohydrates are equal to 1.28 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Kale (kale, Browncol)

Kale (kale, Browncol) contains 2.92 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Kale (kale, Browncol)

Kale (kale, Browncol) contains 1.49 g fats per 100g serving. 1.49 g of fats are equal to 11.92 calories (kCal).

Vitamins and other nutrients in Kale (kale, Browncol)

Nutrient	Content	Reference
Calories	35kCal	35kCal
Proteins	2.92g	3g
Fats	1.49g	1g
Carbohydrates	0.32g	0g
Dietary fiber	4.1g	4g
Water	89.63g	90g
Ash	1.54g	2g
Vitamin A, RE	241mcg	241mcg
beta Carotene	2.873mg	3mg
beta Cryptoxanthin	27mcg	27mcg
Lutein + Zeaxanthin	6261mcg	6261mcg
Vitamin B1, thiamine	0.113mg	0mg
Vitamin B2, riboflavin	0.347mg	0mg
Vitamin B4, choline	0.5mg	1mg
Vitamin B5, pantothenic	0.37mg	0mg
Vitamin B6, pyridoxine	0.147mg	0mg
Vitamin B9, folate	62mcg	62mcg
Vitamin C, ascorbic	93.4mg	93mg
Vitamin E, alpha tocopherol, TE	0.66mg	1mg
gamma Tocopherol	0.14mg	0mg
Vitamin K, phylloquinone	389.6mcg	390mcg
Vitamin PP, NE	1.18mg	1mg
Betaine	0.3mg	0mg
Potassium, K	348mg	348mg
Calcium, Ca	254mg	254mg
Magnesium, Mg	33mg	33mg
Sodium, Na	53mg	53mg
Sera, S	29.2mg	29mg
Phosphorus, P	55mg	55mg
Iron, Fe	1.6mg	2mg
Manganese, Mn	0.92mg	1mg
Copper, Cu	53mcg	53mcg
Selenium, Se	0.9mcg	1mcg
Zinc, Zn	0.39mg	0mg
Mono- and disaccharides (sugars)	0.99g	1g
Glucose (dextrose)	0.4g	0g
Sucrose	0.18g	0g
Fructose	0.41g	0g
Arginine	0.163g	0g
Valin	0.159g	0g
Histidine	0.172g	0g
Isoleucine	0.175g	0g
Leucine	0.205g	0g
Lysine	0.175g	0g
Methionine	0.029g	0g
Threonine	0.131g	0g
Tryptophan	0.035g	0g
Phenylalanine	0.15g	0g
Alanine	0.147g	0g
Aspartic acid	0.262g	0g
Glycine	0.141g	0g
Glutamic acid	0.331g	0g
Proline	0.174g	0g
Serine	0.123g	0g
Tyrosine	0.103g	0g
Cysteine	0.038g	0g
Saturated fatty acids	0.178g	0g
12: 0 Laurinovaya	0.006g	0g
14: 0 Myristinova	0.006g	0g
16: 0 Palmitic	0.158g	0g
18: 0 Stearin	0.006g	0g
Monounsaturated fatty acids	0.104g	0g
18: 1 Olein (omega-9)	0.104g	0g
Polyunsaturated fatty acids	0.673g	1g
18: 2 Linoleum	0.291g	0g
18: 3 Linolenic	0.378g	0g
20: 4 Arachidon	0.003g	0g
Omega-3 fatty acids	0.378g	0g
Omega-6 fatty acids	0.294g	0g

Nutrition Facts About Kale (kale, Browncol)

The Power of Chopped Kale: Nutritional Benefits and Recipes

The Nutritional Benefits of Chopped Kale

Kale is a nutrient-dense superfood that is packed with essential vitamins and minerals. When kale is chopped, it becomes even more versatile and easy to incorporate into various dishes. Here are some of the key nutritional benefits of chopped kale:

1. High in Vitamin K

Chopped kale is an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. Just one cup of chopped kale provides well over 100% of the daily recommended intake of vitamin K.

2. Rich in Vitamin C

Vitamin C is known for its immune-boosting properties and its role in collagen production. Chopped kale is a great way to increase your vitamin C intake, as it contains more vitamin C than spinach or broccoli.

3. Loaded with Antioxidants

Antioxidants help protect your cells from damage caused by free radicals, reducing the risk of chronic diseases. Chopped kale is rich in antioxidants like beta-carotene and quercetin, making it a powerful addition to your diet.

4. Excellent Source of Fiber

Fiber is essential for digestive health and can help lower cholesterol levels. Chopped kale is a good source of both soluble and insoluble fiber, promoting a healthy gut and aiding in weight management.

5. Low in Calories, High in Nutrients

Chopped kale is a low-calorie food that is high in nutrients, making it an excellent choice for weight loss and overall health. It is also rich in iron, calcium, and potassium, essential minerals for various bodily functions.

The Ultimate Guide to Chopped Kale: Health Benefits and Recipes

The Health Benefits of Chopped Kale

Chopped kale is a nutritional powerhouse that offers numerous health benefits. Rich in vitamins, minerals, and antioxidants, chopped kale is a great addition to any diet.

1. Nutrient Density

Chopped kale is incredibly nutrient-dense, providing high levels of vitamins A, C, and K, as well as minerals like calcium and manganese. Including chopped kale in your meals can help you meet your daily nutrient requirements.

2. Antioxidant Properties

Kale is packed with antioxidants like beta-carotene and flavonoids, which help protect your cells from damage caused by free radicals. These antioxidants can help reduce inflammation and lower your risk of chronic diseases.

3. Heart Health

The nutrients in chopped kale, such as fiber, potassium, and vitamin K, support heart health by lowering cholesterol levels and reducing blood pressure. Including chopped kale in your diet can help improve your cardiovascular health.

4. Weight Management

Chopped kale is low in calories but high in fiber, making it a great food for weight management. The fiber content helps you feel full and satisfied, reducing the likelihood of overeating.

5. Versatility in Cooking

Chopped kale can be used in a variety of dishes, from salads and soups to smoothies and stir-fries. Its mild flavor and sturdy texture make it a versatile ingredient that can easily be incorporated into your favorite recipes.

The Power of Chopped Kale: Benefits, Recipes, and More

The Benefits of Chopped Kale

Chopped kale is a nutritional powerhouse that offers a wide range of health benefits. From vitamins and minerals to antioxidants and fiber, kale is a superfood that can enhance your overall well-being.

Rich in Nutrients

Chopped kale is packed with essential nutrients such as vitamin A, vitamin C, vitamin K, and calcium. These nutrients play a crucial role in supporting various bodily functions and promoting optimal health.

Antioxidant Properties

Kale contains antioxidants like beta-carotene and flavonoids, which help protect your cells from damage caused by free radicals. Consuming chopped kale regularly can reduce inflammation and lower the risk of chronic diseases.

Weight Management

Due to its low calorie and high fiber content, chopped kale can aid in weight management. The fiber helps you feel full for longer periods, reducing the likelihood of overeating and supporting weight loss goals.

Heart Health

The nutrients in chopped kale, such as potassium and fiber, contribute to heart health by regulating blood pressure and cholesterol levels. Including kale in your diet can lower the risk of cardiovascular diseases.

Ways to Incorporate Chopped Kale

Chopped kale can be added to salads, smoothies, soups, and stir-fries. You can also bake kale chips for a crunchy and nutritious snack. Experiment with different recipes to find creative ways to enjoy the benefits of chopped kale.