Kale
Nutritional value
Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table). In a 100 gram serving, raw kale provides 49 calories and a large amount of vitamin K at 3.7 times the Daily Value (DV) (table). It is a rich source (20% or more of the DV) of vitamin A, vitamin C, vitamin B6, folate, and manganese (see table "Kale, raw"). Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus (see table "Kale, raw"). Boiling raw kale diminishes most of these nutrients, while values for vitamins A, C, and K, and manganese remain substantial (see table "Kale, cooked").
Kale-11