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Kale is one of the best sources—one cooked cup packs 177 mg of calcium, while one raw cup delivers 53 mg. ... (extra credit for including calcium-rich kale and other bitter greens). Tetra Images ...
One cup of raw kale, for instance, contains protein, fiber, magnesium, phosphorus, zinc and especially high amounts of calcium and potassium, according to the U.S. Department of Agriculture.
Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E, and several dietary minerals, including iron, calcium, magnesium, potassium, and phosphorus. Boiling raw kale diminishes most of these nutrients, while values for vitamins A, C, and K and manganese remain substantial.
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]
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]
Like kale, collard greens contain substantial amounts of vitamin K (339% of the Daily Value, DV) in a 100-gram (3.5 oz) serving. Collard greens are rich sources (20% or more of DV) of vitamin A , vitamin C , and manganese , and moderate sources of calcium and vitamin B6 . [ 15 ]
It's also high in calcium, iron, vitamins A, C and K, potassium, magnesium and more. It's a popular choice for salads or to add some extra punch and nutrition for sandwiches and wraps. Collard greens