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Portion 1 cup uncooked
Energy 93
Carbs 1 gram (g)
Fiber 0.8 g
Protein 1 g
Why It’s Healthy
Kale is a stylish inexperienced for a purpose — based on the U.S. Division of Agriculture (USDA), simply 1 cup of cooked kale meets 19 p.c of your every day requirement for vitamin A, which helps keep good imaginative and prescient, a wholesome immune system and reproductive system, and correct functioning of the guts, lungs, and kidneys. It additionally incorporates 23 p.c of your every day requirement of vitamin C, which is vital for the expansion and restore of all tissues within the physique and helps keep a wholesome immune system; and kale additionally has greater than 4 occasions your every day requirement of vitamin Okay, essential to kind proteins needed for regular blood clotting, construct stronger bones, and shield towards osteoporosis, based on the Nationwide Institutes of Health’s Workplace of Dietary Supplements (ODS). Whereas barely larger in energy than different greens, cooked kale supplies about 14 p.c of your every day requirement of calcium, which is important for constructing and sustaining sturdy bones.
Meal Prep Inspo
“Kale is scrumptious uncooked or cooked,” says Kennedy. “It’s easy to organize sautéed with some onions and garlic, wonderful baked into ‘chips,’ and makes an incredible base for a salad.” For the salad, when you chop the kale into small items or enable it to take a seat within the dressing for slightly bit earlier than consuming (or each), it turns into extra tender, she explains. Kale additionally pairs effectively with roasted squash, nuts, seeds, and beans. “Nevertheless you serve kale, simply you should definitely take away the robust ribbing first,” Kennedy says.
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