Kale is a nutritious vegetable – there’s no doubt about that. And for those who would like to increase their iron supply, they may be wondering about kale’s iron content.
So, how much iron does kale have?
Does it have iron? And if so, how much kale should you eat to get the amount of iron your body needs?
We will answer these questions – and more – so, let’s get into it!
Iron Content In Kale
Kale, just like all dark green leafy vegetables, is highly nutritious. In fact, it has as much as 1.7 milligrams of iron for every 100-gram serving. This ends up being a little over a cup since 1 cup is equivalent to 67 grams.
Now, the amount of iron in kale changes depending on how it is prepared. Some people eat kale frozen as in smoothies while others prefer to eat it cooked by boiling, steaming or sauteing it.
In the case of cooked kale, the iron content ends up being at 0.94 milligrams per cup. It is a little lower than if you consume it raw.
Nevertheless, 0.94 milligrams of iron is equivalent to 7 percent of the total RDA for iron.
Is Kale A Superfood?
Yes, very much so! Not only does kale have a good amount of iron but it is also packed with other nutrients.
For instance, a cup serving of kale has 2.84 grams of protein, 5.23 grams of carbohydrates, and 0.49 grams of fat. And the best part? It only has 30 calories! That makes it a healthy food for those who are watching their weight, yet looking to get essential nutrients into their bodies.
Additionally, kale is a source of non-heme iron. Thus, it takes longer for the body to absorb the iron in it. The best way to boost its absorbability is by eating kale with vitamin C-rich foods. An easy tip is by simply squeezing some lemon juice or adding slices of grapefruit to your kale salad.
Now only does this boost the flavor profile of kale but also improves its nutritive value.
So, eat more kale each day, consume it raw or cooked. Either way, you are still getting iron from it, in addition to several other nutrients that your body needs.