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It also contains nutrients that can support eye health, weight management, heart health, and more. One cup of raw kale has just 20 calories. Raw kale is 84% water, 9% carbohydrates, 4% protein, and 1% fat (table)

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In a 100 g (31⁄2 oz) serving, raw kale provides 207 kilojoules (49 kilocalories) of food energy and 3.7 times the daily value (dv) of vitamin k. Kale is a nutrition superstar due to the amounts of vitamins a, b6, c, k, folate, fiber, carotenoids and manganese it contains Kale is a fibrous, leafy green cruciferous vegetable

It’s part of the brassicaceae family, along with other greens like collards, broccoli, brussels sprouts, cabbage and cauliflower.

Kale, whether boiled, sautéed, or blended into a smoothie, we'll teach you how to cook kale in different ways, plus how to make kale chips better than any you could ever buy in a store. Kale is a leafy green vegetable with a range of nutrients that may offer a variety of health benefits Learn more about kale and how to include it in the diet. Eating kale and other vegetables regularly is advantageous and supports a healthy eating plan.

Find out about the nutrition and health benefits of kale, when to avoid it, and cooking and eating tips to get the most out of it. Find out what nutrients are in kale and learn how they can help everything from eye health to bone strength. One cup of raw kale provides a variety of nutrients, especially vitamins a, k, and c, but also potassium and calcium.