1 serving (67 grams) contains 33 calories, 2.9 grams of protein, 0.6 grams of fat, and 6.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
41.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 31.2 mg | 1% | |
| Total Carbohydrates | 7.5 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 0.6 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 126.2 mg | 9% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 411.2 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Shredded kale leaves
Shredded kale leaves, derived from kale—a cruciferous vegetable—are popular in a variety of cuisines including Mediterranean, American, and Northern European. Kale is cultivated worldwide, but historically it has been associated with ancient Roman and Celtic cultures. It is highly nutrient-dense, offering substantial amounts of vitamin K, vitamin A, vitamin C, and important minerals such as calcium and potassium. Kale also contains fiber, antioxidants, and phytonutrients that are beneficial for overall health. Typically consumed raw in salads or smoothies, or cooked in soups and stir-fries, kale is a versatile and nutritious addition to a balanced diet.
Health Benefits
- Supports bone health due to its high vitamin K content (684% of the daily recommended value per 100 grams).
- Boosts immune function and skin health from its vitamin A content (206% of the daily recommended value per 100 grams).
- Provides antioxidants like lutein and zeaxanthin, which promote eye health and reduce oxidative stress.
- Improves digestion through dietary fiber content, aiding in regular bowel movements.
- Contains potassium (about 491 mg per 100 grams), which helps regulate blood pressure and heart health.
Dietary Considerations
Selection and Storage
Store shredded kale leaves in a sealed plastic bag or container in the refrigerator, ideally wrapped in a paper towel to absorb moisture. Consume within 3-5 days for optimal freshness.
Common Questions About Shredded kale leaves Nutrition
Is shredded kale high in protein?
Shredded kale is not particularly high in protein, as it contains about 2.9 grams of protein per 100 grams. While it is a good source of plant-based nutrients, it is often complemented by higher-protein foods in recipes.
Can I eat shredded kale on a keto diet?
Yes, shredded kale is a great choice for a keto diet as it is low in carbohydrates, with only about 4.4 grams of carbs per 100 grams, and 2.0 grams of fiber, which reduces the net carbs to approximately 2.4 grams. It's also nutrient-dense and aligns well with keto dietary goals.
What are the health benefits of shredded kale?
Shredded kale is packed with nutrients like vitamins A, C, and K, as well as minerals such as calcium and potassium. It is well-regarded for its antioxidant properties, which may support immunity and reduce inflammation. However, excessive consumption can affect thyroid function in individuals sensitive to goitrogens.
What is the recommended portion size for shredded kale?
A typical serving size of shredded kale is about 1 cup (67 grams). This portion provides around 33 calories and is an excellent way to boost nutrient intake while maintaining a low calorie count.
How does shredded kale compare to spinach?
Shredded kale typically has more fiber and vitamin K than spinach, while spinach provides more iron and folate. Both are highly nutritious, but kale’s robust texture makes it ideal for salads and soups, whereas spinach’s softer leaves are better suited for smoothies and sautéed dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
