Nutritional Profile of Kale

The nutritional profile of Kale

Kale is a nutrient-dense leafy green vegetable known for its outstanding nutritional profile, making it an ideal choice for anyone looking to boost their daily intake of essential vitamins, minerals, and macronutrients. Here’s a detailed look at the nutrients found in kale and how they contribute to health:

Macronutrients in Kale

• Calories: Kale is low in calories, with around 33 calories per cup of raw kale, making it ideal for weight management.
• Protein: Contains approximately 2.9 grams of protein per cup, which is notable for a leafy green and supports muscle health and cellular function.
• Fiber: One cup provides 2.6 grams of dietary fiber, promoting digestive health and aiding in blood sugar regulation.
• Carbohydrates: A cup of kale contains about 6.7 grams of carbohydrates, primarily from fiber, which supports digestive health.

Vitamins in Kale

• Vitamin A: Kale is rich in beta-carotene, a precursor to vitamin A, which supports eye health, immune function, and skin health.
• Vitamin C: Provides around 80 mg per cup, exceeding the daily recommended intake. Vitamin C is essential for immune function, skin health, and antioxidant protection.
• Vitamin K: With over 500 mcg per cup, kale provides more than 600% of the recommended daily intake, promoting blood clotting, bone health, and heart health.
• B Vitamins: Contains small amounts of B vitamins, including B6 (pyridoxine), folate (B9), and niacin (B3), which help support energy metabolism, brain function, and red blood cell formation.

Minerals in Kale

• Calcium: One cup of raw kale provides around 100 mg of calcium, supporting bone health and muscle function, which is beneficial, especially for those on plant-based diets.
• Potassium: Contains about 329 mg of potassium per cup, which is crucial for maintaining healthy blood pressure, heart health, and fluid balance.
• Magnesium: Kale provides roughly 22 mg per cup, promoting muscle function, nerve health, and energy production.
• Iron: While plant-based, kale contains a small amount of iron (1.2 mg per cup), which is essential for oxygen transport and energy production.
• Phosphorus and Zinc: Kale offers small amounts of these minerals, supporting cellular health, immune function, and metabolic processes.

Antioxidants and Phytonutrients in Kale

• Lutein and Zeaxanthin: These antioxidants help protect eye health by filtering harmful blue light and reducing the risk of macular degeneration.
• Flavonoids: Includes quercetin and kaempferol, which have anti-inflammatory, antiviral, and heart-protective benefits.
• Glucosinolates: Sulfur-containing compounds in kale support liver detoxification and may have cancer-fighting properties.

Kale’s comprehensive nutritional profile makes it a valuable addition to a balanced diet, supporting immunity, heart health, bone strength, and overall wellness.