Kale contains very high concentrations of two important antioxidants - carotenoids and flavanoid - proven to aid in the prevention of bladder, breast, colon, ovary, and prostate cancers. Kale also contains a wide variety of vitamins and minerals that boost cardiovascular health and detoxify the system. To prepare for extraction, simply rinse the leaves, remove any brown leaves, and trim the ends of tough stalks.

Selection Process

Look for firm, unwilted, deeply colored leaves free of browning or yellowing. Like collards, smaller leaves will be more tender with a milder flavor. Don’t wash your kale before storing; it will spoil faster if you do. Store as outlined for collard greens, and remember that the longer kale sits, the more bitter it becomes.

Kale are in food groups: Vegetables, Goosefoot, Leafy Greens

Nutrition Facts

Serving Size: 1 handful (8.0 g)

Amount Per Serving

Calories: 3.9

% Daily Value*

Total fat 0.1g 0.1%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 3.0mg 0.0%

Total Carbs 0.7g 0.2%

Dietary Fiber 0.3g 1.2%

Sugars 0.2g

Alcohol 0.0g

Protein 0.3g

Vitamin A 16.0% Vitamin C 16.0%
Calcium 1.2% Iron 0.7%
Vitamin D 0.0% Vitamin E 0.4%
Vitamin K 70.5% Thiamin 0.6%
Riboflavin 0.6% Niacin 0.4%
Vitamin B-6 1.1% Folate 2.8%
Vitamin B-12 0.0% Panto. acid 0.1%
Phosphorus 0.7% Magnesium 0.9%
Zinc 0.3% Selenium 0.1%
Copper 6.0% Manganese 2.6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipes tagged with:

  • Kale
  • Black Kale
  • Dino Kale
  • Greens
  • Leafy Greens
  • Superfood
  • Vitamin K