Comments on 365 Days of Kale: What's in kale? USDA nutrient content data

We just tried Candy Jane's "COLORBOX KALE...

2011-08-13T13:33:50.419-04:00

We just tried Candy Jane's "COLORBOX KALE SALAD" and loved it! My boys, 7 and 5, actually both liked it and they are picky eaters. The 7 yr old who doesn't like vegetables said that it was "zingy."

Hello, Diana! I teach raw food classes here on the...

2011-04-26T18:28:29.634-04:00

Hello, Diana!
I teach raw food classes here on the Oregon coast, where KALE thrives all winter long! I did a Raw-some dinner for 32 folks last night (a heart-healthy education group that focuses on vegetarian meals), and the star of the show was COLORBOX KALE SALAD. I massage chopped raw kale with a bit of olive oil and pinch of sea salt, smoosh in some avocado. After setting for about 10 min., while I chop other yummy veggies to include (green onion, red cabbage, yellow bell pepper,red ripe tomatoes), the kale is softened and easy to chew. This is my fav way to eat kale, getting all those phytonutrients and enzymes that glorious kale has to offer.
What a fun site you have created, I'll be back. Especially appreciated the extensive nutrition info...

Dear Diana, I have been craving kale from my uncl...

2011-04-22T12:35:36.409-04:00

Dear Diana,

I have been craving kale from my uncle's garden, but the kale from the grocery store seems somehow less nutritious, less craving-satisfying... do you think this is an illusion based on the pleasant idea of the kale having come from my uncle's, or might big agribusiness kale be grown less nutritiously than that from my uncle's virgin soil (he's never grown kale or anything else in it before)? is there any science you know of that addresses the benefit of kale from gardens vs. kale from supermarkets?

thanks so much if you know,
Z

THese seeds are great!! http://www.botanicalinter...

2011-03-03T08:44:05.015-05:00

THese seeds are great!!

http://www.botanicalinterests.com/products/view/3013/Kale-Red-Winter-Organic-Seed/page:2/category:vegetables/filter:14

Renee Thanks for stopping by. IF you purchase cert...

2011-03-02T12:51:12.656-05:00

Renee
Thanks for stopping by. IF you purchase certified organic kale seeds, they will not be genetically modified (GMO). See other posts I have done about "not overdoing a good thing", particularly the post called The Dose is the Poison.
Eating too much potassium is usually only a worry if one needs to consume a potassium-restricted diet because of kidney failure.
Diana

I have just found a love for kale. Can't get ...

2011-02-28T11:50:05.205-05:00

I have just found a love for kale. Can't get enough of it..literally. I bake the whole bunch with a little olive oil and I can eat the whole store bought bunch. Is that dangerous for too much potassium or other nutriets?
I want to plant it this year. Do you know of a good non-gmo place to purchase? I will get your book soon and feel your sight has been a god-send to me at the right time.
Thank you!
Renee

Thanks for stopping to visit my blog about kale an...

2010-10-26T19:59:55.278-04:00

Thanks for stopping to visit my blog about kale and also pointing out the omission of vitamin K in the table provided on this post. Kale is very high in vitamin K. One cup of frozen, cooked and drained kale contains 1146 micrograms of vitamin K per USDA data. The RDA for vitamin K is 120 micrograms per day for men and 90 micrograms per day for women. Yes, vitamin K is necessary for blood clotting. I am sorry to hear that you had a blood clot after eating kale, but without knowing much more of your medical history and current medications, I can only say for certain that there was an association, not a cause and effect, between eating the kale and your subsequent blood clot. Your wife's surgeon likely made that suggestion in order to reduce the risk of excessive bleeding during her surgery. In the past, people taking blood thinning medications such as Warfarin used to be told to restrict their foods containing vitamin K, however, today people are told to consume a consistent daily amount of vitamin K containing foods to which the amount of blood-thinning medication is titrated. To do so requires a team effort from the patient, doctor, and dietitian. If you google "vitamin K food content USDA", you will find the link to a PDF that has 20 pages of vitamin K content of foods from highest (kale) to lowest (white grapefruit). Vitamin K is an essential nutrient and is likely to play an important role in many aspects of our health, including the emerging information about the importance of high vitamin K intakes to prevent osteoporosis and bone fractures. Again, I thank you for pointing out that this chart (for some unknown reason!) did not include vitamin K. I send my best healthy wishes to you and your wife!
Diana Dyer, MS, RD

Why was there not a Vitamin K content given for ka...

2010-10-26T19:23:39.455-04:00

Why was there not a Vitamin K content given for kale?
I had kale the other evening for the first time in my life. There was a rather large amount of kale in the soup we made, about 1 cup for each serving of soup.
About six hours later, I had a severe cramp in my right calf. About 12 hours after that or 18 hours after eating the soup, I went to the ER and found that I had a blood clot in my lung.

A few weeks ago, following knee surgery, my wife was advised to go easy on green leafy vegetables for some period of time.

I was unaware that there were better types of prot...

2010-04-05T19:33:14.292-04:00

I was unaware that there were better types of proteins than others.
Is animal protein more 'bio-available' to humans than plant based proteins?
Thanks

Brooke, Thanks for stopping by my kale blog. Yes, ...

2010-04-05T19:27:31.878-04:00

Brooke,
Thanks for stopping by my kale blog. Yes, 1 cup of raw kale has just over 2 grams of protein, not a major source of protein either in terms of quantity or quality. In contrast one egg has 7 grams of protein that is considered the highest quality protein for promoting growth and development.

Please stop by again!
Diana

Wow!Thanks for all of the great information. I jus...

2010-04-05T18:48:11.522-04:00

Wow!Thanks for all of the great information.
I just made my first salad of Kale and swiss chard.... delicious!!
Did I read your list right that a cup of kale also has 2 grams of protein?
Thanks
Brooke

Karen, Glad you stopped by! Kale is just coming to...

2009-09-16T14:00:52.560-04:00

Karen,
Glad you stopped by! Kale is just coming to the best time of the growing season. Harvesting it after being nipped by the frost will sweeten it up just a bit, making it even more delicious. Enjoy!
Diana

I just discovered your site. I am glad to see a s...

2009-09-16T13:21:53.858-04:00

I just discovered your site. I am glad to see a site glorifying this wonderfully nutritious and under-appreciated vegetable!
Kale is probably my favorite vegetable. I cook it most often (in a huge pot) with a bit of sauteed shallot and then add soy sauce and balsamic vinegar near the end of cooking. Everyone in my family loves this and it is good hot or cold.
Karen