Kale Nutritional Facts & Weight Loss

Kale is one among the healthy greens which is consumed. Kale is considered as healthiest and nutritious plant foods. Many beneficial compounds which have medicinal properties are present in kale. Kale is a nutrient dense vegetable which is a member of cabbage family. It is available in different types such as purple, green or which have a smooth and curly shape. Kale is very low in calories but have many beneficial nutrients in it. Very little fat is present in kale. Major portion of the fat is present as omega 3 fatty acids called as alpha linolenic acid. The total nutrient content in the diet increases drastically upon kale consumption.

Nutritional Value Of Kale Per 100 Grams

• Calories: 40k.calories
• Protein: 4.3 grams
• Total fat: 0.9 grams
• Cholesterol: 0mg
• Total Carbohydrates: 9 grams

How Kale Helps In Weight Loss

• Kale is low in calories and have a high water content. The energy density in kale is very low. During a weight loss diet it is ideal to choose low calorie foods.
• Kale can also help you in weight loss. Now a days instead of consuming baked potato chips kale chips are also available.
• One cup of kale contains 2.4 grams of dietary fibre which helps in keeping us full.
• Kale is a super healthy vegetable which can be consumed with least calories.

Other kale Benefits

• Like other greens, kale is also high in antioxidants.  Various antioxidants are present in kale in the form of flavonoids and polyphenols. Different vitamins such as beta carotene and vitamin C are also present in kale.
• Flavonoids quercetin and kaempferol are the antioxidants which are found in relatively large amounts in kale.
• Kale is an excellent source of vitamin C. The vitamin C  content in kale is much higher than other green leafy vegetables. Approximately 4 to 5 times much higher vitamin C  is present. Kale is considered as one of the best sources of vitamin C.
• Kale also helps in reducing the risk of heart diseases by controlling the cholesterol from the body. According to a study, regular consumption of kale juice Increases the HDL cholesterol by 27% and lowers the bad cholesterol by 10% from the body.
• Kale is considered as one of the world’s best sources of vitamin k. A single cup of raw kale contains about 7 times more amount of vitamin K than the daily recommended dose. K1 form of vitamin k is present in kale.
• Kale contains inactive form of vitamin A called as beta-carotene. Very high amounts of beta-carotene are present in the kale. This is the effective way to increase the vitamin A level by consuming kale.
• Our diet misses out many important minerals from them. Kale contains calcium in good amounts which is very important for bone health. Decent amounts of magnesium and potassium are also found in kale.

Healthy Receipe With Kale

Take kale leaves chop them and keep aside. In a pan add in one teaspoon of oil, then zeera along with chopped green chillies to it. Then add in the seasonings of your choice. Then add chopped kale to it. Stir fry for about 5 to 7 minutes. This stir fry kale can be taken along with Phulkas to make it more filling.

Frequently Asked Questions