Kale (Cooked, Blanched, Drained, Without Salt)
Kale, a nutrient-dense leafy green, offers a multitude of health benefits when cooked and blanched, without added salt. This versatile vegetable is packed with essential vitamins, minerals, and fiber, making it a perfect addition to a balanced diet. Whether you use it in soups, stews, or as a side dish, kale is an excellent way to boost the nutritional value of your meals.
Nutritional Breakdown (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 28.0 kcal |
| Protein | 1.9 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.052 g |
| Carbohydrates | 5.63 g |
| Fiber | 2.0 g |
| Sugar | 1.25 g |
| Calcium | 72.0 mg |
| Iron | 0.9 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 228.0 mg |
| Sodium | 23.0 mg |
| Zinc | 0.24 mg |
| Copper | 0.156 mcg |
| Manganese | 0.416 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 41.0 mg |
| Thiamin (Vitamin B1) | 0.053 mg |
| Riboflavin (Vitamin B2) | 0.07 mg |
| Niacin (Vitamin B3) | 0.5 mg |
| Vitamin B6 | 0.138 mg |
| Folate (Vitamin B9) | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 681.0 mcg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kale is naturally gluten-free, dairy-free, and free from common allergens like nuts, soy, and shellfish. This makes it an excellent choice for those with dietary restrictions or sensitivities. However, if you are prone to oxalate sensitivity or thyroid conditions, it’s always a good idea to consult with a healthcare professional before making kale a regular part of your diet.
Dietary Preferences:
- Vegan: Kale is plant-based, making it suitable for vegan diets.
- Vegetarian: It fits well into a vegetarian diet.
- Gluten-Free: Naturally free from gluten, kale is an excellent choice for those following a gluten-free diet.
- Low-Carb: Kale is relatively low in carbohydrates, making it suitable for those following a low-carb or ketogenic diet.
- Low-Calorie: With just 28 calories per 100g, kale is a great option for those watching their caloric intake.
Nutritional Benefits:
Kale is a powerhouse of nutrients that support overall health. It’s rich in vitamin A, which is essential for eye health, and vitamin C, which boosts the immune system and promotes skin health. The high potassium content in kale helps regulate blood pressure, while the calcium and magnesium support strong bones and healthy muscle function. With a healthy dose of antioxidants, kale also offers protection against oxidative stress and inflammation.
The high fiber content aids in digestion and promotes a healthy gut, while its low calorie and fat content make it an ideal choice for those aiming to maintain a healthy weight. Whether you’re looking to boost your intake of greens or simply add a nutritious side dish to your meals, kale offers a broad spectrum of health benefits.
Cooking and Usage Tips:
Kale can be used in a variety of ways in the kitchen. After blanching and draining, it can be added to soups, stews, salads, and casseroles, or served as a healthy side dish on its own. To enhance its flavor, try sautΓ©ing it with garlic and olive oil, or toss it into a stir-fry with other vegetables. For a lighter option, it can be blended into smoothies for an extra nutrient boost.
In addition to its versatility in savory dishes, kale can be used to make kale chips by lightly tossing it with olive oil and seasoning before baking. This offers a healthy, crunchy snack alternative to traditional chips.
Conclusion:
Kale, when cooked, blanched, and drained without salt, provides an abundance of nutritional benefits, making it a fantastic addition to any diet. Rich in vitamins, minerals, and fiber, it supports everything from heart health to digestive wellness. Whether you’re looking to enhance the nutritional content of your meals or enjoy a tasty,
