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In a 100 g (3 + 1 ⁄ 2 oz) serving, raw kale provides 207 kilojoules (49 kilocalories) of food energy and a large amount of vitamin K at 3.7 times the Daily Value (DV). 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").
One cup of raw kale provides an excellent source of vitamin K, which plays a role in bone formation and calcium metabolism. Remember to drizzle or massage kale with a healthy source of fat such as ...
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
3. Lacinato Kale (aka Bumpy-Leaf Kale, Dinosaur Kale, Tuscan Kale or Black Kale) OK, now bring on the raw kale salads and smoothies.Lacinato kale—sometimes labeled as dinosaur or Tuscan kale at ...
Why nutrition experts don't recommend eating raw potatoes. ... There are plenty of food options much higher in vitamin C, though: a 100-gram serving of kale contains roughly 93 mg, a medium kiwi ...
Lacinato kale, like most other kale varieties, is usually blanched first, and then sautéed with other, flavourful ingredients; in Campanian cuisine, anchovies are often added. [9] It is commonly used in pastas and soups, but can also be eaten raw, in a salad. [16]
Kale contains many nutrients including calcium, iron, and vitamins A, C, and K. Young leaves can be harvested to use fresh in salads or allowed to mature and used as a cooked green. Kale can be found throughout the summer months, but is especially sweet after a frost. [37] Brassica oleracea var. alboglabra: Kai-lan: Also known as Chinese kale [38]
Here, 24 more surprisingly low-cal foods that offer big nutritional payoffs, based on information from The Men's Health Big Book of Food & Nutrition. This article was originally published by our ...