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Beta Carotene in Kale

Article by Diet Bites

More Beta Carotene Tips, Recipes

How much beta carotene in kale?

This green leafy vegetable has some impressive values where beta carotene is concerned.

1 cup of raw, chopped kale contains about 3971 g's of beta carotene.

1 cup of frozen kale that has been cooked in boiling water without added salt contains 11470 g's of beta carotene.

1 cup of fresh kale that has been prepared in boiling water contains 10625 g's of beta carotene.

Beta carotene supports and repairs the cells within the human body, and the older that one gets, the more attention they should place towards this nutritional element.

Image of fresh kale.Simple Recipe for Kale

Those big green leaves may appear intimidating to the humble cook, but they are very easy to prepare.

Recipe Ingredients

Lots of fresh Kale!
1-2 Strips of Lean Bacon
Salt & Cracked Black Pepper

How to Prepare

Start by filling a deep pot about 1/3 full of water. Wash the greens in the sink, removing all grit and dirt.

Add the kale to the pot of water - and it's okay if it is already at a boiling point. Just take care not to get burned when adding the kale.

Stack the leaves high - over the rim of the pot if necessary.

Greens quickly wilt once they are subjected to a heat source - which is why they grow best in cooler areas of the globe.

Add a strip or two of lean bacon to the pot if you wish for added flavor.

Once the green leaves are tender, remove and drain off any excess water.

Serve with salt and pepper added and a dab of margarine.

Serving Notes for Kale

In the south, many individuals enjoy their greens with boiled eggs or topped with a splash of white distilled vinegar.

Or, serve with a side of whole grain cornbread and a serving of reduced fat milk.

Beta Carotene Content of Green Leafy Foods

Data Based on g & 1 Cup Raw Unless Noted

Kale, raw per cup


Kale, cooked, boiled, drained, without salt


Spinach, canned, regular pack, drained solids


Spinach Souffle


Turnip greens, frozen, cooked


Beet greens


Collards, cooked


Mustard greens


Dandelion greens


Cabbage, Chinese (pak-choi)



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