1 serving (85 grams) contains 30 calories, 2.1 grams of protein, 0.4 grams of fat, and 6.2 grams of carbohydrates.
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Nutrition Information
Calories |
19.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 17 mg | 0% | |
| Total Carbohydrates | 4.1 g | 1% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 0.5 g | ||
| protein | 1.4 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85 mg | 6% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 198.3 mg | 4% | |
* 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 Tuscan kale
Tuscan kale, also known as Lacinato kale, dinosaur kale, or cavolo nero, is a leafy green vegetable originating from Italy and widely used in Mediterranean cuisine. Its deep green, bumpy leaves are robust and slightly sweeter than other kale varieties, making it a staple in soups, salads, and sautés. Tuscan kale is highly nutritious, offering an excellent source of vitamins A, C, and K, as well as fiber, calcium, and antioxidants. It is also low in calories—around 33 calories per cup—and provides plant-based iron, making it a valuable addition to healthy diets.
Health Benefits
- Boosts immunity with high levels of vitamin C (53.3 mg per cup, or nearly 59% of the daily recommended intake).
- Supports bone health due to its high vitamin K content (547 mcg per cup, or 685% DV).
- Promotes digestive health with fiber, providing roughly 1.3 grams per cup.
- Contributes to eye health with beta-carotene, a precursor to vitamin A (1032 IU per cup).
- Contains antioxidants like lutein and zeaxanthin, which help protect against oxidative stress.
Dietary Considerations
Selection and Storage
Store Tuscan kale in a sealed bag in the refrigerator's crisper drawer for up to 5 days. Wash leaves thoroughly before use, and remove the tough central stems before cooking or eating raw.
Common Questions About Tuscan kale Nutrition
Is Tuscan kale high in protein?
Tuscan kale contains a modest amount of protein, with about 2.2 grams of protein per cup (67 grams) of raw kale. While it isn't a high-protein food, it can contribute to meeting daily protein needs when combined with other sources in your diet.
Can I eat Tuscan kale on a keto or low-carb diet?
Yes, Tuscan kale is suitable for both keto and low-carb diets. It contains only about 7 grams of carbs per cup, and approximately 1.3 grams of that is fiber, making the net carb content very low at around 5.7 grams per cup.
What are the health benefits of Tuscan kale?
Tuscan kale is rich in nutrients, including vitamin K, vitamin A, vitamin C, and antioxidants like lutein and zeaxanthin, which support eye health. Its fiber content aids digestion and helps with satiety, and the low calorie count—about 33 calories per cup—makes it a weight-friendly food.
What is the recommended serving size for Tuscan kale?
A typical serving size of Tuscan kale is about 1 cup of raw kale (67 grams), which provides most of its nutrients without being calorie-dense. For cooked kale, ½ cup is often considered a serving size due to shrinkage during cooking.
How does Tuscan kale compare to curly kale in nutrition and uses?
Tuscan kale (also known as Lacinato kale) has a milder, less bitter taste than curly kale and is slightly more tender, making it ideal for raw salads or lightly sautéed dishes. Nutritionally, both types of kale are similar, but Tuscan kale tends to be easier to work with in recipes like soups, stews, and casseroles.
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.
