Kale, cooked, boiled, drained, without salt Nutritional value per 100 g (3.5 oz) Energy 117 kJ (28 kcal) Carbohydrates 5.63 g Sugars 1.25 g Dietary fiber 2 g Fat 0.4 g Protein 1.9 g Vitamins Vitamin A equiv. beta-carotene lutein zeaxanthin (85%) 681 μg (76%) 8173 μg 18246 μg Thiamine (B1) (5%) 0.053 mg Riboflavin (B2) (6%) 0.07 mg Niacin (B3) (3%) 0.5 mg Vitamin B6 (11%) 0.138 mg Folate (B9) (3%) 13 μg Choline (0%) 0.4 mg Vitamin C (49%) 41 mg Vitamin E (6%) 0.85 mg Vitamin K (778%) 817 μg Trace metals Calcium (7%) 72 mg Iron (7%) 0.9 mg Magnesium (5%) 18 mg Manganese (20%) 0.416 mg Phosphorus (4%) 28 mg Potassium (5%) 228 mg Sodium (2%) 23 mg Zinc (3%) 0.24 mg Other constituents Water 91.2 g Link to USDA Database entry Units μg = micrograms • mg = milligrams IU = International units Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.[9] Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[10]
Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.[11] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[12][13] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat.[citation needed] Steaming significantly increases these bile acid binding properties.[14]