Kale is a highly nutritious dark green leafy vegetable with a slightly bitter taste that can be mellowed out when cooked. It is packed with vitamins A, C, K, and calcium, providing added nutritional benefits.
Kale is packed with antioxidants and nutrients that protect cells from aging, cancer and other diseases caused by free radicals. Kale can be eaten raw or cooked – either way it should be part of any healthy diet!
| Nutrient (per 1 cup, or 67 grams) | Baked Kale |
|---|---|
| Calories | 56 |
| Carbohydrates | 10 g |
| Fiber | 2 g |
| Protein | 4 g |
| Fat | 1 g |
| Vitamin A | 443% DV |
| Vitamin C | 134% DV |
| Vitamin K | 684% DV |
| Folate | 9% DV |
| Calcium | 14% DV |
| Iron | 6% DV |
| Magnesium | 9% DV |
| Potassium | 9% DV |
Note that these values are approximate and may vary depending on the specific recipe used to bake the kale. Baking kale can help enhance its flavor and texture, and can also make it easier to digest. Kale is a nutrient-dense vegetable that is particularly rich in vitamins A, C, and K, as well as other important micronutrients. Baked kale can be a healthy and tasty addition to salads, soups, and other dishes.
Nutrients
Kale is an incredibly nutritious and tasty leafy green vegetable that comes in various colors, shapes, and sizes. It can be enjoyed raw in salads or smoothies as well as steamed, boiled, sauteed or baked. In addition to being nutrient dense, kale also has low calories and plenty of antioxidants.
One serving of cooked kale provides nearly four grams of fiber and 3.6% of your daily potassium requirement, according to the American Heart Association. These nutrients may reduce the risk of heart disease and stroke by helping lower cholesterol levels, according to their findings.
It’s an excellent source of iron, calcium, folate, magnesium, phosphorus and protein. Plus it contains various phytochemicals which may reduce inflammation, enhance liver function and boost immunity.
Kale has several health advantages, but it may not be suitable for everyone. Kale contains goitrin which may interfere with thyroid function if you are allergic or have thyroid issues. Therefore, kale should be avoided altogether if you are sensitive to it or have thyroid issues.
Keep in mind that cooking kale can diminish its nutrition. Some studies have even discovered that the heat of cooking may reduce levels of antioxidants and bioactive compounds found in this leafy green vegetable.
Due to this, it’s essential to use a cooking method that preserves nutrients. Studies have demonstrated that steaming is the best method for preserving kale’s nutritional content.
However, some studies have discovered that boiling or microwaving kale can be detrimental to its nutritional content. Furthermore, pressure-cooking or vacuum-cooking may lead to the loss of calcium and organic acids, according to a 2018 study published in the International Journal of Food Sciences and Nutrition.
If you’re searching for a healthier alternative to potato chips, baked kale is an excellent choice. It provides many of the same nutrients as potatoes without all the sodium, calories, and fat.
Calories
Kale is an incredibly nutritious leafy green that’s low in calories, high in protein and packed with essential vitamins and minerals. Not only that, but it’s also a great source of fiber, folate, iron and calcium as well as full of anti-inflammatory antioxidants. Kale can be enjoyed year round!
However, some people worry that eating raw kale could lead to thyroid issues. This is because kale contains glucosinolates which may interfere with thyroid function. But if eaten in moderation, any negative effects should not occur.
Consuming raw kale may pose some health risks to some, but it’s still an excellent addition to your daily diet. This cruciferous green is packed with vitamin A, K1, B6, C and folate as well as being a good source of manganese, iron magnesium potassium and phosphorus.
Kale is also an excellent source of several important antioxidants, such as beta-carotene, lutein and zeaxanthin. These are beneficial for eye health as well as protecting against cancer and other illnesses.
Cooked kale is an excellent way to meet your recommended daily intake of these nutrients, and can easily be included in salads, soups and other dishes. It’s especially rich in vitamin C – an antioxidant which supports wound healing, boosts immunity and synthesizes collagen.
Kale chips have become a popular snack choice, especially among vegetarians and vegans, since they contain various nutrients like fiber, calcium, potassium and iron.
One cup of cooked kale provides 14 percent of your daily calcium needs, helping build strong bones. Plus, it contains vitamin K which assists with blood clotting and bone formation as well as vitamin C which promotes iron absorption.
Fat
Kale is an incredibly nutritious and low-calorie vegetable. It boasts high amounts of vitamins A, C, K, calcium as well as minerals like potassium and magnesium. Furthermore, kale provides dietary fiber which may aid in weight loss as well as digestion.
Kale can be enjoyed cooked and raw in salads or smoothies. The preferred cooking method for kale is steaming, which has been known to retain more of its beneficial compounds and antioxidants than other cooking methods.
Kale is best enjoyed when it’s fresh, so avoid heating or microwaving which can damage its nutritional value. According to research published in the International Journal of Food Sciences and Nutrition, boiling, blanching, microwaving, pressure-cooking, and frying kale led to a decrease in its bioactive compounds.
Kale’s vitamin C content was also reduced, which can be detrimental to immune system health. However, a recent study published in the Journal of Agricultural and Food Chemistry suggested that vacuum-cooking (sous vide) kale may be the most efficient way to preserve its essential nutrients.
When baking kale, be mindful that it has more fat content than raw kale. A serving of baked kale contains about 50 calories – or 2.5 percent of an adult’s recommended daily intake – and it’s low in sodium and cholesterol as well.
Baked kale is not only a nutritious snack, but it’s an excellent source of potassium and iron as well. These minerals help regulate blood pressure – which may lower the risk of high blood pressure or heart disease if consumed regularly. Furthermore, these essential minerals have been known to decrease cancer risks as well as enhance bone health and prevent osteoporosis.
Carbohydrates
Kale is a low-carb food that can be enjoyed either raw or cooked. It boasts numerous nutrients like vitamins A, C, K and B6, calcium, potassium, copper and manganese as well as some fiber for added bulk. Kale also boasts plenty of health benefits when consumed raw or cooked.
It has a low calorie count and contains no fat or cholesterol. Furthermore, it’s low in sodium and an excellent source of iron, making it suitable for diabetics or those on weight loss missions.
One cup of raw kale provides 7 grams of carbohydrates, or around 2.5 percent of an adult’s recommended daily carb intake. Thus, it makes for an excellent low-carb option for anyone on a ketogenic diet.
Baked kale may lack the nutritional benefits of raw kale, but it still makes an ideal snack or side dish. It has low calories, minimal fat and cholesterol content and 2 grams of fiber.
Baked kale chips come with varying nutritional contents depending on the brand, so read labels carefully to make an informed choice. They make for a healthier alternative than standard potato chips and can easily be made at home without needing oil or salt – perfect for when you want something healthier without breaking the bank!
Before baking the kale leaves, thoroughly wash and dry them. Excess moisture can cause the leaves to steam in the oven and make them less crispy. A salad spinner is a useful tool for this step.
In a large bowl, toss the kale leaves with about one tablespoon of olive oil and a pinch of salt. You may want to add other spices as well if desired – for a more flavorful variation, try adding harissa, ground cumin, curry powder or chili powder.
Once ready to eat, transfer the kale to a serving bowl or container that can be covered and stored.
Protein
Kale is one of the most nutritionally dense foods you can eat. It boasts vitamins A, C, K and E as well as several minerals like iron, calcium and potassium. Plus it’s high in fiber which aids digestion by keeping you feeling full for longer.
Cruciferous vegetables such as broccoli, cabbage and Brussels sprouts all belong to the cruciferous family of vegetables. Cruciferous broccoli has high levels of cancer-fighting antioxidants like glucoraphanin and sulforaphane that may reduce the risk of Alzheimer’s disease and other types of dementia. Sulforaphane in particular plays an important role in brain health by activating Nrf2 protein which may reduce Alzheimer’s disease risks significantly.
Kale’s high antioxidant count can be attributed to two nutrients: sulforaphane and glucoraphanin. Antioxidants help combat free radicals that damage cells and chelate metal ions associated with chronic illnesses.
Kale is also packed with vitamin K, which your body requires for healthy tissues and bones. Furthermore, this fat-soluble nutrient helps prevent blood clotting and supports a robust immune system.
Kale has another nutritional advantage as it contains antioxidants like beta-carotene, lutein and zeaxanthin. These compounds protect your eyes, heart and brain from oxidative stress and degenerative diseases by scavenging free radicals.
Kale is particularly rich in vitamin K, an important nutrient for bone health as it increases bone density by aiding absorption of essential minerals like calcium and phosphorus.
Kale is a great source of vitamin K and folate, an essential B vitamin that can prevent birth defects and cardiovascular disease. Additionally, it supplies vitamin A for healthy eyes and skin as well as manganese for energy production and healthy hair, nails and bones.
Ilana has been a vegan for over 10 years. She originally made the switch for health reasons, but soon found herself becoming more and more passionate about the ethical and environmental implications of a vegan lifestyle. Ilana is the author of The Graceful Kitchen, a blog all about veganism. She loves to cook up delicious and nutritious vegan meals, and share her recipes with others who are interested in leading a cruelty-free life. Ilana is also a strong advocate for using whole foods as the foundation of a healthy diet, and believes that going vegan is one of the best ways to achieve this.
