Vegetable
boiled unsalted kale.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
28
PROTEIN
1.9g
CARBS
5.6g
FAT
0.40g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28kcal—
Protein1.9g4%
Carbohydrates5.6g2%
Fiber2.0g7%
Sugar0.80g2%
Total fat0.40g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water91.2g—
MINERALS
Sodium23mg1%
Potassium228mg5%
Calcium120mg9%
Iron0.90mg5%
Magnesium18mg4%
Phosphorus28mg2%
Zinc0.20mg2%
Copper0.10mg11%
Manganese0.40mg17%
Selenium0.90µg2%
VITAMINS
Vitamin A241µg27%
Vitamin C21mg23%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K419µg349%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.05mg1%
Vitamin B60.14mg8%
Folate (B9)13µg3%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup130g
1 tablespoon8.1g
1 teaspoon2.7g
1 ml0.5g
1 liter541.7g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin K, crucial for blood clotting and bone health.
- ✓Packed with antioxidants like beta-carotene, vitamin C, lutein, and zeaxanthin, which protect against cellular damage and support eye health.
- ✓Good source of fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Contains compounds like sulforaphane and indole-3-carbinol, which have been studied for their potential cancer-protective properties.
COOKING TIPS
In the kitchen.
- 1To minimize nutrient loss, boil for a short period (5-7 minutes) until tender-crisp. Avoid over-boiling, which can make it mushy.
- 2After boiling, drain well and press out excess water to prevent dishes from becoming soggy.
- 3Enhance the flavor of boiled kale by adding a squeeze of lemon juice, a drizzle of olive oil, minced garlic, or a pinch of red pepper flakes after cooking.
- 4Incorporate chopped boiled kale into soups, stews, pasta sauces, frittatas, or smoothies for an easy nutritional boost.
STORAGE
Keep it fresh.
- Store boiled kale in an airtight container in the refrigerator for up to 4 days.
- For longer storage, squeeze out excess water, portion into freezer-safe bags, and freeze for up to 12 months.
FAQ
Frequently asked questions.
Is boiled unsalted kale healthy?
Yes, boiled unsalted kale is extremely healthy. It is a powerhouse of Vitamin K for bone health and blood clotting, and it contains antioxidants like lutein and zeaxanthin that support eye health and protect cells from damage.
How many calories and carbs are in boiled unsalted kale?
A 100g serving of boiled unsalted kale contains approximately 28 calories and 5.6g of carbohydrates. It is a low-calorie, nutrient-dense vegetable suitable for most calorie-controlled diets.
Is boiled kale good for weight loss?
Yes, it is an excellent food for weight loss. Its high fiber content helps you feel full longer, while its very low calorie and fat content (0.4g per 100g) allow you to eat satisfying portions without exceeding your daily energy goals.
Is boiled kale keto-friendly?
Yes, boiled kale is keto-friendly. With only 5.6g of total carbohydrates per 100g, much of which is dietary fiber, it has a low net carb count that fits easily into a ketogenic or low-carb lifestyle.
Is boiled kale vegan and gluten-free?
Yes, boiled unsalted kale is naturally vegan and gluten-free. It is a simple plant-based ingredient that is safe for individuals with celiac disease or those following a strict vegan diet.
Does boiling kale remove its nutrients?
Boiling can cause some water-soluble vitamins, like Vitamin C, to leach into the water. However, fat-soluble nutrients like Vitamin K and certain antioxidants remain largely intact. To retain more nutrients, avoid over-boiling or use the cooking liquid in soups.
How do you prepare boiled unsalted kale?
Remove the tough center ribs and chop the leaves into bite-sized pieces. Submerge them in boiling water for 5 to 10 minutes until the leaves are tender, then drain thoroughly before serving.
What does boiled unsalted kale taste like?
Boiled kale has a mild, earthy, and slightly bitter flavor. The boiling process softens the tough fibers found in raw kale, resulting in a tender texture that easily absorbs the flavors of other ingredients it is paired with.
How long does boiled kale last in the fridge?
Once boiled and drained, kale should be stored in an airtight container in the refrigerator. It will stay fresh and safe to consume for 3 to 5 days.
Can I freeze boiled kale?
Yes, boiled kale freezes very well. After boiling, squeeze out as much excess moisture as possible and store it in freezer-safe bags; it will maintain its quality for up to 12 months and is perfect for adding to smoothies or stews.
