A member of the Brassica family, kale is a great food if you're looking to protect your health and enjoy a delicious food at the same time.
Calcium-For A Lot Less Calories and Minus the Fat in Cow's Milk
Kale is also very good source of calcium. Calcium is one of the nutrients needed to make healthy bones, and dairy products are a heavily promoted source of this nutrient. But unlike dairy products, kale is not a highly allergenic food, nor does it contain any saturated fat-plus, a cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat.
This chart graphically details the %DV that a serving of Kale provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System.