It is known as the king of leafy green vegetables. It is loaded with vitamins, minerals, fiber, antioxidants, and various bioactive compounds. It is also said that Kale is healthier than spinach.
Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table). It is a rich source of vitamin A, vitamin C, vitamin B6, folate, and manganese. In Ireland, kale is mixed with mashed potatoes to make the traditional dish “Colcannon”.