Kale (Frozen, Unprepared)
Kale, when frozen and unprepared, is a highly nutritious leafy green that offers an impressive array of vitamins, minerals, and dietary fiber. Rich in antioxidants and essential nutrients, kale is a popular addition to various dishes, from soups and smoothies to salads and sautés. Below is a detailed breakdown of the nutritional profile for frozen, unprepared kale:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 2.66 g |
| Fat | 0.46 g |
| Saturated Fat | 0.059 g |
| Carbohydrate | 4.9 g |
| Fiber | 2.0 g |
| Sugar | 0.0 g |
| Calcium | 136 mg |
| Iron | 0.93 mg |
| Magnesium | 18 mg |
| Phosphorus | 29 mg |
| Potassium | 333 mg |
| Sodium | 15 mg |
| Zinc | 0.18 mg |
| Copper | 0.046 mg |
| Manganese | 0.443 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 39.3 mg |
| Thiamin (B1) | 0.056 mg |
| Riboflavin (B2) | 0.112 mg |
| Niacin (B3) | 0.698 mg |
| Vitamin B6 | 0.09 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 313 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Kale is naturally free from common allergens, making it a safe choice for most people with food sensitivities or allergies. It is a plant-based food and does not contain gluten, dairy, nuts, or soy. However, if you are sensitive to cruciferous vegetables (such as broccoli, cabbage, or cauliflower), you should consult with a healthcare professional before including kale in your diet.
Dietary Preferences
Kale is an incredibly versatile ingredient that fits into various dietary preferences and restrictions. It is suitable for:
- Vegan and Vegetarian diets – Being plant-based, kale is an excellent option for those following a vegan or vegetarian lifestyle.
- Gluten-Free diets – Kale is naturally gluten-free, making it an excellent choice for individuals with gluten intolerance or celiac disease.
- Low-Carb and Keto diets – With just 4.9 grams of carbohydrates per 100g, kale is a great addition to low-carb and ketogenic meal plans.
- Dairy-Free – Free from any dairy, kale can be enjoyed by individuals who are lactose intolerant or following a dairy-free diet.
- Paleo – As a whole, unprocessed vegetable, kale fits well within the paleo diet.
Health Benefits and Usage Tips
Kale is a powerhouse of essential nutrients and boasts several health benefits. Rich in Vitamin A, it supports vision health, while Vitamin C contributes to immune function and skin health. Additionally, kale’s high calcium content helps maintain strong bones, and its abundance of fiber promotes digestive health. The magnesium, potassium, and iron found in kale also support cardiovascular and overall bodily health.
Here are a few ways to incorporate kale into your meals:
- Smoothies: Add a handful of frozen kale to your morning smoothie for a nutrient-packed boost.
- Soups and Stews: Toss some frozen kale into soups or stews for added texture and flavor.
- Salads: Even frozen kale can be used for salads after it has thawed; pair it with your favorite toppings for a healthy, hearty meal.
- Sautéed or Stir-fried: Kale can be quickly sautéed with garlic and olive oil for a quick and nutritious side dish.
Conclusion
Frozen, unprepared kale is a convenient and nutrient-dense ingredient that offers numerous health benefits. Packed with vitamins, minerals, and dietary fiber, it is an excellent addition to a variety of dishes and dietary plans. Whether you’re looking to boost your intake of antioxidants or seeking a versatile ingredient for your next meal, kale is an excellent choice. Its impressive nutrient profile, low calorie count, and adaptability make it a must-have staple for anyone interested in healthy eating.
