Curly kale, boiled in unsalted water

Curly kale is a leafy green vegetable. The figures here describe fresh kale with the larger stems and tough ribs removed, boiled in unsalted water. It provides fibre and a range of vitamins and minerals. Per 100g, it contains 3.5g of fibre, 25mg of vitamin C, 97µg of folate and 231mg of calcium.

Fibre supports normal bowel function, while vitamin C helps the body absorb iron from plant foods. Folate is needed for normal blood cell formation, and calcium helps maintain bones and teeth. Kale prepared without added salt has a low salt content; adding salt or sauces will change the nutritional figures. Full nutrient figures are given in the tables below.