Kale (Cooked, Blanched, Drained with Salt) – Nutritional Breakdown
Kale is a nutrient-dense leafy green vegetable that boasts a range of essential vitamins and minerals. Whether you’re incorporating it into salads, soups, or side dishes, kale provides a powerhouse of nutrition with minimal calories. When cooked, blanched, and drained with a pinch of salt, kale remains a versatile and healthy addition to various meals. Here’s a detailed look at its nutritional profile:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 28 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 mg |
| Phosphorus | 28.0 mg |
| Potassium | 228.0 mg |
| Sodium | 259.0 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 | 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, being a vegetable, is naturally free from common allergens like dairy, gluten, and nuts. However, if you are sensitive to sodium or have high blood pressure, it’s important to be mindful of the added salt in this preparation.
Dietary Preferences
Kale (cooked, blanched, and drained) is an excellent choice for several dietary needs:
- Vegan & Vegetarian: Naturally plant-based, making it ideal for both vegan and vegetarian diets.
- Gluten-Free: Suitable for those avoiding gluten.
- Low in Fat: Ideal for low-fat or heart-healthy diets.
- High in Fiber: Excellent for digestive health and promoting a feeling of fullness.
- Low in Calories: A great option for those looking to maintain or lose weight without compromising on essential nutrients.
- Rich in Vitamins & Minerals: A great source of Vitamin A, Vitamin C, Calcium, and Iron, which support skin health, immunity, and bone strength.
Health Benefits
Kale is often celebrated for its health-promoting properties, and for good reason. It is an excellent source of antioxidants like Vitamin C, which helps protect cells from damage, and Vitamin A, which supports skin health and vision. The high fiber content in kale aids in digestion and can help lower cholesterol levels, making it beneficial for heart health. Additionally, kale’s high levels of calcium and iron support bone health and help combat fatigue, while its rich magnesium and potassium content promote muscle and nerve function.
Cooking and Preparation Tips
While kale is nutrient-rich in its raw form, cooking it can enhance its flavor and texture, making it more palatable for many. Blanching kale before using it in dishes such as soups, stews, and casseroles ensures it remains tender without losing too much of its nutritional value. For those looking to add a salty flavor to their dishes, kale can be lightly seasoned with salt during the cooking process, though it’s important to keep sodium intake in mind if following a low-sodium diet.
Conclusion
Kale, cooked with salt, is an incredibly versatile vegetable that can be used in a variety of dishes. Its rich nutrient profile, combined with its health benefits and minimal calories, makes it a perfect choice for a wide range of diets. Whether you enjoy it in soups, salads, or as a side dish, kale remains a powerhouse ingredient that is as delicious as it is nutritious.
