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Food

Kale

Food Kale
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Foods / Kale
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

Kale is a member of the cancer-fighting cruciferous family of vegetables.

Along with being an excellent source of antioxidant nutrients beta-carotene and vitamin C, kale is also packed with cell-protecting glucosinolates and sulforaphane, as well as sight-saving lutein.  

Kale can be prepared in numerous ways-from lightly sauteeing with lemon and extra virgin olive oil to adding fresh to a chopped salad.

Selecting & Storing

Choose kale with small-leaves to ensure tenderness. Select moist, crisp, unblemished kale with thick, plump stems. Kale is best used within a day or two.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • VitaminK
  • Manganese
Good Source of
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s) chopped

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Calories: 34

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.47 g
Saturated Fat
0.06 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.23 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
121 g
ALA
121 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.71 g
Net Carbohydrate
5.37 g
Sugars
0 g
Fiber
1.34 g
Protein
2.21 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
10301.92 IU
206%
Vitamin C
80.4 mg
134%
Vitamin D
0 IU
0%
Vitamin E
1.03 IU
3%
Vitamin B6
0.18 mg
9%
Vitamin B12
0 mcg
0%
Vitamin K
547.39 mg
684%
Folate
19.43 mcg
5%
Niacin
0.67 mg
3%
Riboflavin
0.09 mg
5%
Thiamin
0.07 mg
5%
Choline
0.54 mg
0%
Minerals
Calcium
90.45 mg
9%
Copper
0.19 mg
10%
Iron
1.14 mg
6%
Magnesium
22.78 mg
6%
Manganese
0.52 mg
26%
Phosphorous
37.52 mg
4%
Potassium
299.49 mg
9%
Selenium
0.6 mcg
1%
Sodium
28.81 mg
1%
Zinc
0.29 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
6181.42 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
26498.5 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo elimination gluten-free gluten-free/dairy-free grain-free low fodmap low histamine low oxalate paleo (light) paleo (strict) pescetarian primal vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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