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KALE

Kale
Boerenkool.jpg
Curly kale, one of the many varieties of kale
Species Brassica oleracea
Cultivar group Acephala Group
Origin Unknown, but before the Middle Ages
Cultivar group members Many; see text.
Kale, raw
Nutritional value per 100 g (3.5 oz)
Energy 207 kJ (49 kcal)
8.8 g
Sugars 2.3 g
Dietary fiber 3.6 g
0.9 g
4.3 g
Vitamins
Vitamin A equiv.
(63%)
500 μg
8198 μg
Thiamine (B1)
(10%)
0.11 mg
Riboflavin (B2)
(11%)
0.13 mg
Niacin (B3)
(7%)
1.0 mg
Pantothenic acid (B5)
(18%)
0.9 mg
Vitamin B6
(21%)
0.27 mg
Folate (B9)
(35%)
141 μg
Choline
(0%)
0.8 mg
Vitamin C
(145%)
120 mg
Vitamin E
(10%)
1.54 mg
Vitamin K
(671%)
705 μg
Minerals
Calcium
(15%)
150 mg
Iron
(12%)
1.5 mg
Magnesium
(13%)
47 mg
Manganese
(31%)
0.66 mg
Phosphorus
(13%)
92 mg
Potassium
(10%)
491 mg
Sodium
(3%)
38 mg
Zinc
(6%)
0.6 mg
Other constituents
Water 84.0 g

Percentages are roughly approximated using US recommendations for adults.
Kale, cooked, boiled, drained, without salt
Nutritional value per 100 g (3.5 oz)
Energy 117 kJ (28 kcal)
5.63 g
Sugars 1.25 g
Dietary fiber 2 g
0.4 g
1.9 g
Vitamins
Vitamin A equiv.
(85%)
681 μg
18246 μg
Thiamine (B1)
(5%)
0.053 mg
Riboflavin (B2)
(6%)
0.07 mg
Niacin (B3)
(3%)
0.5 mg
Pantothenic acid (B5)
(1%)
0.05 mg
Vitamin B6
(11%)
0.138 mg
Folate (B9)
(3%)
13 μg
Choline
(0%)
0.4 mg
Vitamin C
(49%)
41 mg
Vitamin E
(6%)
0.85 mg
Vitamin K
(778%)
817 μg
Minerals
Calcium
(7%)
72 mg
Iron
(7%)
0.9 mg
Magnesium
(5%)
18 mg
Manganese
(20%)
0.416 mg
Phosphorus
(4%)
28 mg
Potassium
(5%)
228 mg
Sodium
(2%)
23 mg
Zinc
(3%)
0.24 mg
Other constituents
Water 91.2 g

Percentages are roughly approximated using US recommendations for adults.

Kale (English IPA /kl/) or leaf cabbage refers to certain vegetable cultivars of the plant species Brassica oleracea. A kale plant has green or purple leaves and the central leaves do not form a head (as with headed cabbages). Kales are considered to be closer to wild cabbage than most domesticated forms of Brassica oleracea.

Kale bears semblance to "kail", a variant of "cawul" (from Scotland and northern England) for various cabbages.

Until the end of the Middle Ages, kale was one of the most common green vegetables in Europe. Curly-leaved varieties of cabbage already existed along with flat-leaved varieties in Greece in the fourth century BC. These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales.

Russian kale was introduced into Canada, and then into the United States, by Russian traders in the 19th century.

During World War II, the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients missing from a diet because of rationing.

Some varieties can reach a height of six or seven feet, while others are compact, symmetrical and of good quality for eating. Many, however, are coarse and indigestible. Most kales are annuals or biennials. Kale seeds resemble those of cabbage in size, form, and color.

One may differentiate between kale varieties according to the low, intermediate, or high length of the stem, along with the variety of leaf types. The leaf colours range from light green to green, to dark green and violet-green, to violet-brown.


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Wikipedia

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