The Kale Guide – Everything You Need To Know About Kale

Kale is a superfood, it is loaded with the vitamins and minerals everyone needs to be healthy. It can be used for so many different recipes like smoothies, juices, and soups.

If you’re trying to eat healthier you need to add kale to your diet, but it can be a difficult thing to add to your diet.

There are quite a few questions around kale, like how many kale leaves in a cup and what nutrients are in kale? This is causing a lot of confusing when people want to use kale in their diets.

This article is here to serve as you kale go to guide. Every answer you have on kale is answered here.

The Different Types Of Kale

  1. Green Kale – the most common kale
  2. Red Kale – Very similar to green kale. It tastes and feels the same, the only difference is the color.
  3. Tuscan Kale – It has a longer and smoother stem but the leaves are rugged and wrinkly. It is mostly used for braised and stir fry dishes.
  4. Baby Kale – baby kale is the same as common green kale, it’s just a younger and small version. The main difference is that is tender compared to green kale. It is much better for eating raw.
Different Types Of Kale

Measuring Kale – Understanding Kale Serving Sizes

How many kale leaves in a cup?

Kale leaves come in a wide variety of sizes. It’s probably not the best way of measuring your kale intake. But how many kale leaves in a cup? One cup of kale is approximately 1 large kale leaf or 2 smaller leaves.

How Big Is A Kale Leaf (What is the weight of a kale leaf?)

Again, this isn’t a straight forward answer. The size of kale leaves can vary a lot. There is no official size, but the average kale leave can be between 2 – 2.4 ounces.

How Much Kale Is One Serving?

Once cup of kale is considered a serving.

One Cup Of Kale Is How Many Ounces?
  • 1 cup of kale = 2.36 ounces
  • 2 cups of kale = 4.73 ounces
  • 3 cups of kale = 7.09 ounces
How Many Cups Are in A Bunch Of Kale?

There is no precise answer. It will depend on the size (weight) of the kale bunch. The best method for you to determine this is to weigh the bunch and then divide it by 2.36 ounces (which is your average cup weight)

8 Kale Benefits That Will Persuade You To Start Using Kale In Your Diet

  1. Kale Is Packed With Antioxidants – kale is packed with antioxidants like vitamin c, beta-carotene, flavonoids, and polyphenols. Antioxidants are the important things that protect our cells from free radicals.
  2. Anti-inflammatory Benefit – Kale contains a high percentage of omega 3 fatty acids and vitamin K. It helps the body to regulate the inflammatory process. It can help the fight against health issues like asthma, arthritis and autoimmune disorders.
  3. It packs a high amount of Vitamin C – Vitamin C is one of the most important vitamins that your body needs. Kale has more vitamin C than an orange (surprise).
  4. Can Help To Prevent Cancer – Kale contains the cancer-fighting component called glucosinolates. Glucosinolates have been shown to help our bodies fight cancer.
  5. Helps Our Heart By Lowering Cholesterol – It’s a bit technical in the way it works, but the bottom line is that kale can lower the cholesterol in your body. This means you lower the risk of a heart attack!
  6. Great For Diabetics – Kale contains an antioxidant known as alpha-lipoic. Studies have shown that it can help to reduce glucose levels and increase insulin sensitivity in people with diabetes.
  7. High In Vitamin A – Vitamin A boosts the bodies immunity, helps you to maintain healthy bones and teeth and to prevent urinary stones
  8. High In Vitamin K – Kale provides more than 6 times of the RDA in one cup. Vitamin K is important for the strength of our bones. It also helps in the prevention of cardiovascular diseases and strokes.

Nutrients in Kale – What Exactly is in 1 Cup Of Kale?

Which Vitamins are in Kale?
  • Vitamin A - 10302 IU
  • Vitamin C - 80.4 mg
  • Vitamin K - 547 mcg
How Much Fiber in Kale?
  • 1.3 grams of fiber in a cup of kale. This is 5% of your daily requirement.
How Much Protein In Kale?
  • Kale contains 2.2 grams of protein. 
How Much Carbohydrates in Kale?
  • An average cup of kale will contain 6.7 grams of carbohydrates.
What Minerals Are In Kale?
  • Calcium - 90.5 mg
  • Iron - 1.1 mg
  • Magnesium - 22.8 mg
  • Phosphorus - 37.5 mg
  • Potassium - 299 mg
  • Sodium - 28.8 mg
  • Zinc - 0.3mg
  • Copper - 0.2 mg
  • Manganese - 0.5mg
  • Selenium - 0.6mcg

How Do You Cook Kale?

How To Prepare Kale

How To Prepare Kale?

Washing Kale

Don’t wash kale until you’re going to use it. Washing will increase the speed at which it spoils. The best way to ensure you get rid of most bacteria is to wash it with salt and cold water.

How to cut kale:

Start by removing any thick stems from the kale bunch, this will make the cutting a lot easier. Cut the leave from the stems by following the stem from the top to the bottom. It should be quite easy to cut the kale leaves into the size you require. You can chop the stems to use for smoothies or soups.

Blanching Kale for a Better Taste:

If you plan to freeze kale it’s a good idea to blanch it first. Blanching will help to soften kale and to reduce the bitterness. It’s a very simple process. Put water on the stove until it reaches boiling point. Add the kale to the pot and stir it for two minutes. Take the kale out and immediately run it under cold water

The Best Methods To Use Kale:

Kale Smoothies

Kale smoothies are one of the easiest ways of eating more kale. Kale is a very popular ingredient for green smoothies.

To get started with using kale in smoothies use the recipe in the video below:

Using Kale in Juices

As with smoothies is kale quite a popular choice for juices. There are 100's of recipes you can use, but you can start with the one int he video below:

Boiled Kale – The Best Way To Boil Kale

Boiled kale is the best method to use if you want to use kale in soups, casseroles or as a side dish.

It's easy to do and you will have the best result if you follow the following steps:

Steaming Kale – How To Steam Kale

It's basically the same thing as boiled kale, some people just preferred to steam it rather than boiling. Follow the video below to learn two easy methods to steam kale:

Kale Chips - How To Make Kale Chips

Kale chips are healthy, nutritious and a easy to make snack. You can also use it for a side dish. A favorite method of many vegetarians to add kale to their diets. 

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