Kale (Frozen, Cooked, Blanched, Drained, with Salt)
Kale is a highly nutritious leafy green that can be incorporated into a variety of dishes. When frozen, cooked, and blanched, it retains much of its vibrant color and beneficial nutrients, making it an excellent addition to soups, stews, or served as a side dish. The kale in this specific preparation has been carefully blanched, drained, and seasoned with salt to enhance its natural flavors and preserve its freshness.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 30 kcal |
| Protein | 2.84 g |
| Fat | 0.49 g |
| Saturated Fat | 0.063 g |
| Carbohydrates | 5.23 g |
| Fiber | 2.0 g |
| Sugars | 1.34 g |
| Calcium | 138 mg |
| Iron | 0.94 mg |
| Magnesium | 18 mg |
| Phosphorus | 28 mg |
| Potassium | 321 mg |
| Sodium | 251 mg |
| Zinc | 0.18 mg |
| Copper | 0.047 mcg |
| Manganese | 0.45 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 25.2 mg |
| Thiamine (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.114 mg |
| Niacin (Vitamin B3) | 0.672 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 14 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 735 mcg |
| Vitamin E | 0.92 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This kale preparation contains no common allergens such as gluten, dairy, or nuts. However, it does include added salt, which should be considered for individuals monitoring sodium intake. Always check for any additional ingredients if preparing or purchasing pre-packaged kale to ensure it meets your dietary needs.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Low-Sodium: No (contains 251 mg of sodium per serving)
- High-Fiber: Yes
Health Benefits & Advice:
Kale is a powerhouse of nutrients, especially rich in vitamins A, C, and K, as well as calcium, iron, and potassium. Itβs also an excellent source of antioxidants that can help protect the body from oxidative stress. When choosing frozen kale, you are not compromising on its nutritional content, as freezing preserves much of its natural goodness. The addition of salt may enhance its flavor but should be kept in mind for those managing sodium intake. For a healthier alternative, consider using less salt or omitting it entirely, depending on your dietary preferences.
Conclusion:
Frozen, cooked, blanched, and salted kale offers a quick and convenient way to enjoy this nutrient-dense leafy green. With a rich profile of essential vitamins and minerals, it serves as an ideal addition to meals for boosting nutritional content. Whether as a side dish or incorporated into your favorite recipes, kale is a versatile and healthful ingredient that supports overall well-being.
