Nutrients in Kale (cooked)
In one serving: ½ cup (65 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 270 mcg NIH | 300% | 225% |
| Vitamin C | 12 mg | 16% | 13% |
| Vitamin A | 86 mcg RAE | 12% | 9.6% |
| Calcium | 47 mg NIH | 4.7% | 4.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- White bean and kale soup with whole-wheat bread
- Quinoa bowl with chickpeas, kale and sweet potato
- Kale salad with eggs, sunflower seeds and whole-wheat bread
- Salmon with quinoa and kale
- Grilled chicken salad with kale, quinoa and avocado
- Tofu scramble with kale, potato and whole-wheat toast
- Spiced lentil stew with whole-wheat flatbread and greens
- Greens with beef and maize porridge
- Sardines with maize porridge and greens
- Egusi-style greens stew with beef and maize porridge
- Bean and maize stew (githeri-style) with greens
- Mackerel with sweet potato and greens
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)