Calories in Kale
Kale is a leafy green vegetable belonging to the cabbage family, known for its robust flavor and impressive nutritional profile. It is packed with vitamins A, C, and K, as well as minerals and antioxidants. This nutrient-dense food is low in calories and a good source of fiber, making it an excellent addition to a healthy diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 50 | 3.3g | 10g | 0.7g |
| 1 oz (28g) | 1 oz (28g) | 14 | 0.9g | 2.8g | 0.2g |
Health Benefits
Rich in antioxidants like beta-carotene and vitamin C, which help protect the body from oxidative damage.
High in Vitamin K, essential for blood clotting and bone health, and Vitamin A, crucial for vision and immune function.
Contains compounds like sulforaphane and indole-3-carbinol, which have been studied for their potential anti-cancer properties.
Nutrition Tips
- Add kale to smoothies for a nutrient boost without significantly altering the taste.
- Massage raw kale with a little olive oil and lemon juice to tenderize it for salads.
- Sauté kale with garlic and a pinch of red pepper flakes for a quick and healthy side dish.
- Use kale as a base for hearty salads, pairing it with nuts, seeds, and a light vinaigrette.
- Incorporate kale into soups, stews, or pasta dishes during the last few minutes of cooking to retain its nutrients and texture.
GAYA Tracking Tip
When tracking kale, especially in salads or cooked dishes, try to photograph it before it's mixed with heavy dressings or other ingredients. This allows GAYA to better estimate the volume and type of kale.
Frequently Asked Questions
How many calories are in a typical serving of kale?+
A 100-gram serving of raw kale contains approximately 63 calories. This makes it a very low-calorie food, ideal for those managing their weight while still getting a significant nutrient intake.
Is kale good for weight loss?+
Yes, kale is excellent for weight loss due to its low-calorie count and high fiber content. Fiber helps you feel full and satisfied, reducing overall calorie intake, while its rich nutrient profile supports general health during a calorie deficit.
What's the nutritional difference between raw and cooked kale?+
Cooking kale can slightly alter its nutritional profile. While some heat-sensitive vitamins like Vitamin C might decrease, cooking can also make certain nutrients, such as some minerals and antioxidants, more bioavailable. Both raw and cooked kale offer significant health benefits.
Related Foods
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