Kale
Category: Vegetables & Vegetable Products State: Frozen Method: Cooked, Boiled Characteristics: Drained, Without Salt
Nutrition Highlights
Serving Size
Calories
42
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 25 (58.9%) |
| Protein | 14 (32.7%) |
| Fat | 13 (30.3%) |
| Total | 42 (100%) |
Serving: 1.0 cooked cup [118g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 106 (89.8%) |
| Carbohydrate | 6.3 (5.3%) |
| Protein | 3.5 (2.9%) |
| Fat | 1.4 (1.2%) |
| Ash | 0.9 (0.7%) |
| Total | 118 (100%) |
Serving: 1.0 cooked cup [118g]
Benefits
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High in vitamin K which helps support bone and heart health
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High in vitamin A which promotes eye and skin health
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High in vitamin C which acts as an antioxidant and supports immune function
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High in manganese which supports metabolism and bone formation
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High in fiber which aids digestion and heart health
Risks
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High in oxalates which can interfere with absorption of calcium and other minerals if consumed in large amounts
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May contain pesticide residues depending on how and where it was grown
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Freezing and boiling can reduce levels of some heat-sensitive vitamins and nutrients like vitamin C
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May cause digestive issues like gas and bloating in some people due to its fiber and nutrient content
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Contains goitrogens which can potentially interfere with thyroid function. Risk is very low unless consumed in excessive amounts regularly
Additional Information
Kale, frozen, cooked, boiled, drained, without salt is a highly nutritious and versatile vegetable that offers numerous health benefits. Packed with essential vitamins, minerals, and antioxidants, kale is considered a superfood that can contribute to a well-balanced diet. However, it is important to acknowledge both the nutritional benefits and potential risks associated with consuming this specific form of kale.
Starting with the nutritional benefits, kale is an excellent source of vitamins A, C, and K. Vitamin A is crucial for maintaining healthy vision, supporting the immune system, and promoting cell growth and development. Vitamin C acts as a powerful antioxidant, strengthening the immune system, promoting collagen synthesis, and aiding in iron absorption. Vitamin K is essential for blood clotting and plays a role in bone health. Kale also contains small amounts of various B vitamins, including folate, which is important for cell division and DNA synthesis.
Additionally, kale is rich in minerals such as calcium, potassium, and manganese. Calcium is vital for maintaining strong bones and teeth, regulating muscle contractions, and supporting nerve function. Potassium helps maintain proper fluid balance, supports heart health, and aids in muscle contractions. Manganese is involved in metabolism, bone formation, and antioxidant defense.
Moreover, kale is a great source of dietary fiber, which promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness. Consuming fiber-rich foods like kale can aid in weight management and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
The antioxidants found in kale, such as beta-carotene and flavonoids, help protect the body against oxidative stress and inflammation. These compounds have been linked to a reduced risk of chronic diseases, including certain types of cancer and cardiovascular conditions.
Despite its many nutritional benefits, there are a few potential risks associated with consuming kale, specifically in its cooked, boiled, drained, and salt-free frozen form. One risk is the potential loss of water-soluble vitamins, such as vitamin C and some B vitamins, during the cooking process. Boiling kale may cause a slight reduction in these vitamins compared to consuming it raw or lightly steamed.
Furthermore, while kale is generally safe for most individuals, it contains substances called goitrogens, which can interfere with thyroid function when consumed in large amounts. However, the goitrogenic effects of kale are typically minimal, especially when cooked. Individuals with thyroid conditions or those taking thyroid medications should consult their healthcare provider regarding their kale consumption.
In conclusion, kale, frozen, cooked, boiled, drained, without salt is a highly nutritious food that offers numerous health benefits. It is rich in vitamins A, C, and K, minerals like calcium and potassium, and provides dietary fiber and antioxidants. However, cooking methods may lead to a slight loss of water-soluble vitamins, and individuals with thyroid conditions should moderate their intake. Including kale in a well-balanced diet can contribute to overall health and well-being.