A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

Kale (Spanish: col rizada) is a green, leafy, cruciferous vegetable that is rich in nutrients. A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes. Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients.

1 cup of boiled unsalted kale	amount	ADULT DAILY REQUIREMENT
CARBOHYDRATE	6.3 g	130 g
CALORIES	42.5	1,800-3,000
FIBER	4.7 g	22.4-33.6 g
PROTEIN	3.5 g	46-56 g
CALCIUM	177 mg	1,000-1,200 mg
COPPER	0.8 mg	900 mg
IRON	1.0 mg	8-18 mg
MAGNESIUM	29.5 mg	320-420 mg
MANGANESE	0.6 mg	18-2,3
PHOSPHOROUS	49.6 mg	700 mg
POTASSIUM	170 mg	4,700 mg
SELENIUM	1.1 mcg	55 mcg
SODIUM	18.9 mg	2,300 mg
ZINC	0.3 mg	8-11 mg
VITAMIN A (RETINOL)	172 mcg	700-900 mcg
VITAMIN B9 (FOLATE)	76.7 mcg	400 mcg
VITAMIN C	21 mg	75-90 mg
VITAMIN E	1.9 mg	15 mg
VITAMIN K	494 mcg	90-120 mcg