Kale, frozen, unprepared
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 39.3 MG | 44% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 17 UG | 4% | |
| Choline, total | 0.4 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 206 UG | 23% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 333.6 UG | 278% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 136 MG | 10% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 29 MG | 2% | |
| Potassium, K | 333 MG | 7% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.4 MG | 19% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (44% DV).
- Good source of Vitamin A, RAE (23% DV).
- Rich source of Vitamin K (phylloquinone) (278% of Daily Value per 100g).
About Kale, frozen, unprepared
This leafy green vegetable is a nutrient-dense powerhouse that retains much of its nutritional value even when frozen. It's exceptionally low in calories while providing a substantial amount of protein and dietary fiber, making it an excellent choice for those looking to maintain a healthy weight or increase their nutrient intake without excess calories. The fiber content supports digestive health and helps promote feelings of fullness, while the protein contributes to muscle maintenance and repair.
The versatility of this vegetable makes it a valuable addition to many meals. It can be easily incorporated into smoothies for a nutritional boost, added to soups and stews where it holds up well during cooking, or sautéed as a simple side dish. Many people enjoy it in salads, though it's worth noting that frozen varieties may have a softer texture than fresh. The vegetable's robust flavor pairs well with garlic, lemon, and olive oil, and it can be a nutritious addition to pasta dishes, grain bowls, and casseroles. Its long shelf life when frozen also makes it a convenient option for those looking to reduce food waste while maintaining a nutrient-rich diet.
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