In a 100 gram serving, raw kale provides 49 calories and is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese. Kale is a good source of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus. Boiling raw kale diminishes these nutrient contents, with the exception of vitamin K.
Kale is a source of the carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other cruciferous vegetables, contains glucosinolate compounds which contribute to formation of sulforaphane. Boiling decreases the level of sulforaphane, whereas steaming, microwaving or stir frying does not result in significant loss.
This post is part of the Outdoor Wednesday meme,
and also part of the Wordless Wednesday meme,
and also part of the ABC Wednesday meme,