Kale, Scotch-Cooked, Blanched, Dried with Salt: Nutritional Breakdown and Health Insights
Kale is a vibrant, leafy green that has gained recognition for its nutrient-dense profile. When scotch-cooked, blanched, and dried with salt, it becomes a convenient, shelf-stable snack or a versatile ingredient for various dishes. This method of preparation retains much of kale’s nutritional value while enhancing its natural flavors. Below, we explore the detailed nutrient information for this specific kale variety, focusing on its key components and health benefits.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 28.0 kcal |
| Protein | 1.9 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.053 g |
| Carbohydrates | 5.62 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 132.0 mg |
| Iron | 1.93 mg |
| Magnesium | 57 mg |
| Phosphorus | 38.0 mg |
| Potassium | 274.0 mg |
| Sodium | 281.0 mg |
| Zinc | 0.24 mg |
| Copper | 0.156 mcg |
| Manganese | 0.417 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 52.8 mg |
| Thiamin (Vitamin B1) | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.039 mg |
| Niacin (Vitamin B3) | 0.792 mg |
| Vitamin B6 | 0.139 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 100.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This scotch-cooked, blanched, and dried kale contains no common allergens, making it a safe option for most individuals with food sensitivities or allergies. However, it is important to note that the kale is seasoned with salt, which may be of concern for those on a low-sodium diet.
Dietary Preferences:
- Vegan-Friendly: Kale is entirely plant-based, making it an excellent option for those following vegan diets.
- Gluten-Free: There are no gluten-containing ingredients in this preparation, making it suitable for individuals with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.41g of total fat and minimal saturated fat, this kale preparation can be enjoyed on low-fat or heart-healthy diets.
- Low Calorie: At only 28 kcal per 100g, it’s a great addition to calorie-conscious meals.
- Low-Carb: With 5.62g of carbohydrates and no sugars, it fits well into low-carb and ketogenic diets.
- Sodium Consideration: With 281mg of sodium per 100g, individuals on a low-sodium diet should be mindful of portion sizes.
Health Benefits:
Kale is known for its high content of essential vitamins and minerals, making it an outstanding addition to any healthy diet. Here’s a breakdown of some key nutrients found in this preparation:
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Rich in Vitamin C: This kale provides an impressive 52.8 mg of Vitamin C per 100g, which is more than half of the daily recommended intake for most adults. Vitamin C is a powerful antioxidant that supports immune function, skin health, and the absorption of iron.
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High in Calcium: Offering 132 mg of calcium, kale is a valuable source of this vital mineral, which supports strong bones and teeth, as well as muscle function.
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Iron-Rich: With 1.93 mg of iron, kale contributes to the body’s production of red blood cells and helps prevent iron-deficiency anemia.
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Magnesium and Potassium: At 57 mg of magnesium and 274 mg of potassium per 100g, this kale provides essential electrolytes that support muscle function, heart health, and hydration.
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Vitamin A: This kale delivers 100 mcg of Vitamin A, essential for vision, immune health, and skin integrity.
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Manganese and Copper: These minerals are involved in enzyme function, supporting metabolism and the formation of connective tissues.
Advice for Incorporating Kale into Your Diet:
Kale’s versatility makes it an easy addition to various meals. Here are some suggestions for incorporating this kale preparation into your diet:
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As a Snack: Enjoy it as a crunchy, low-calorie snack straight from the package or pair it with a dip for a light and nutritious treat.
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In Salads: Crumbled kale can be tossed into salads to add a burst of flavor and a nutritious crunch.
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In Soups or Stews: Add it to soups, stews, or casseroles in place of other leafy greens for a boost of vitamins and minerals.
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Mixed into Smoothies: Blend it into smoothies for a nutrient-packed drink. Its mild flavor blends well with fruits like berries or tropical options like mango.
Conclusion:
Scotch-cooked, blanched, and dried kale with salt is a powerhouse of nutrition, offering a variety of health benefits, from supporting bone health with calcium to boosting immunity with Vitamin C. Whether used in meals or enjoyed as a snack, it provides an easy and flavorful way to increase your daily intake of vitamins, minerals, and fiber while keeping calories and fat in check. Just be mindful of the sodium content if you’re monitoring your salt intake.
