Kale is a vegetable superfood which can thrive in summer and winter seasons.


Kale is generally curly in shape and dark green light green in colour with a distinct soft bitter taste. However, another variety named “Dinosaur Kale” is grown in Tuscan regions and has shiny, crinkly, green to violet coloured leaves.



Health Benefits


  • Per 100g, Kale provides a superb 575% of the recommended daily amount of vitamin K which is beneficial for blood coagulation, reducing cardiovascular disease and strengthening bones. (1)


  • Extremely high in vitamin A content which is a great phytonutrient that promotes vision and healthy skin. (2)


  • Significantly high in vitamin C which provides powerful antioxidants such as the phytonutrient indole-3-carbinol which supports DNA synthesis and simultaneously slows the growth of cancer cells. (3)


  • Has anti-inflammatory capabilities, the potential to reverse arthritis, prevent heart disease, and several autoimmune diseases. (4)


  • A great plant-based source of essential fatty acids such as alpha-linolenic and omega fatty acids which are essential because your body can only obtain this from outside sources in order to regulate your health. (5)


Kale Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 50
Calories from Fat 6
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 43 mg 2%
Total Carbohydrates 10 g 2%
Dietary Fibre 2 g 8%
Protein 3 g
Vitamin A 303% Vitamin C 200%
Calcium 14% Iron 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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