Kale (Frozen, Cooked, Blanched, Drained, with Salt)
Description:
Frozen kale, carefully cooked and blanched, then drained to preserve its vibrant flavor and nutrients. This nutritious vegetable is lightly seasoned with salt to enhance its natural taste. A versatile and healthy addition to soups, salads, or as a side dish, kale is renowned for its rich green color and earthy flavor.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 30.0 kcal |
| Protein | 2.84 g |
| Total Fat | 0.49 g |
| Saturated Fat | 0.063 g |
| Carbohydrates | 5.23 g |
| Fiber | 2.0 g |
| Sugars | 1.34 g |
| Calcium | 138.0 mg |
| Iron | 0.94 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 321.0 mg |
| Sodium | 15.0 mg |
| Zinc | 0.18 mg |
| Copper | 47.0 mcg |
| Manganese | 0.45 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 25.2 mg |
| Thiamin (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.114 mg |
| Niacin (Vitamin B3) | 0.672 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 735.0 mcg |
| Vitamin E | 0.92 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Contains: None (naturally free from common allergens like gluten, dairy, and nuts).
- Possible Cross-Contamination: Processed in facilities that may handle allergens such as nuts or wheat, so cross-contamination could be a concern for individuals with severe sensitivities.
Dietary Preferences:
- Vegan/Vegetarian: Yes, kale is a plant-based food suitable for both vegans and vegetarians.
- Gluten-Free: Yes, kale is naturally gluten-free.
- Low-Carb: Yes, with only 5.23 grams of carbohydrates per 100g serving, kale fits well into low-carb diets.
- Low-Calorie: At just 30 calories per 100g, kale is a great option for those looking to maintain or lose weight.
- High in Fiber: With 2.0 grams of fiber per 100g, kale supports healthy digestion and helps keep you feeling full longer.
- Keto-Friendly: Yes, kale is an excellent choice for ketogenic diets, being low in carbohydrates and rich in essential nutrients.
Advice:
Frozen kale is an excellent source of vital nutrients, especially for individuals who may not have access to fresh leafy greens year-round. Its high vitamin A content supports eye health, while vitamin C boosts immunity and skin health. Incorporating kale into your diet can improve overall wellness, as it provides antioxidants that help combat inflammation and oxidative stress. To make the most of kaleβs benefits, try adding it to smoothies, stir-fries, or as a base for salads. You can also use it in soups or bake it into crispy chips for a satisfying snack.
Conclusion:
Frozen, cooked, and blanched kale with a pinch of salt offers a wealth of nutrients in a low-calorie, easy-to-store format. With its rich profile of vitamins, minerals, and fiber, kale is an essential addition to a healthy diet, whether youβre looking to increase your vegetable intake or add more flavor to your meals. Keep some on hand for convenient, nutritious meals throughout the year.
