Lacinato kale Nutrition Value Facts, Benefits, Macronutrients & Calories (dino kale)

Lacinato or Dino Kale is dark green broad leaf surface vegetable possess leaves much like spinach and  Chinese mustang greens. An interesting fact about this is that it belongs to the sprout family of  mustard.

close relative of cabbage, Dino kale is considered among the healthiest vegetables in the world. If you look closely, it sometimes shades something like broccoli.

Low in fat and high in fiber, kale is a great addition to any diet for its ability to promote substantial health and nutritional benefits.

Different kale types offer a wide range of flavors for you to enjoy. Some are more pleasant than others, so you can choose the one you prefer the most.

Some other popular categories of dino kale are baby kale, curly kale and ornamental kale. All are not necessarily green, some of them are of red/purple color, but dino is specially of color green.

Page Contents
Lacinato Kale Nutrition Information Per 100grams
Lacinato Kale Nutritional Benefits
Dino Kale Preservation
Can you eat dinosaur kale raw

related: Chinese Mustard Green Nutrition Facts, Micronutrients, Macronutrients & Benefits

Lacinato Kale Nutrition Information Per 100grams

Dietary Fiber4g
Vitamin C120mg
Vitamin K705mcg

dino kale nutritional value

A serving of about 100g of lacinato kale possess about 25 calories which are a best division to consider this as one of the minimalist green

Lacinato Kale Nutritional Benefits

  • Lacinato kale in an Individual who consume a high or optimal levels of dietary fiber may have a lower risk of getting diabetes of type 2. Consuming dietary fiber may even reduce blood glucose levels and positively effect metabolism.
  • Also people with more added dietary fibers in diet are more likely to eliminate bad cholesterol from the body as LDL.
  • As Lacinato kale is spilled of water and fiber content, helps prevent constipation and aid in regularity of healthy digestive tract.
  • Elevated blood sugar levels are linked with the generation of free radicals. According to many researchers, antioxidants, such as vitamin C and alpha-linolenic acid, can assist tackle diabetes associated ailments.
  • The addition of potassium while reducing the consumption of salt, or sodium helps reduce the risk of high blood pressure and cardiovascular disorder. One cup of cooked kale provides 3.6 mg of an adult’s daily need for potassium.
  • Dino Kale contains chlorophyll may help make the body battle heterocyclic amines. These chemicals are formed in people who eat red meat grilled at high temperatures, regarding this, scientists also reported they are connected with cancer.
  • Vitamin C, beta caroteneselenium, and other antioxidants in kale may reduce your risk of cancer. Studies have not found that supplements have the same benefit, but people who consume a high level of vegetables and fruits tend to show lower rates of cancer.
  • One serving of cooked kale provides almost five times an adult’s daily vitamin K requirement, approximately 15 percent of the calcium they require, and roughly 7 percent of the phosphorus they need, It ultimately improves bone health.
  • Both beta-carotene and vitamin A are essential for the growth and maintenance of hair, skin, and all other body tissues.
  • Collagen a protein in body that gives it structure, and vitamin C is essential in collagen formation. Vitamin C is also located in kale.
  • It provides at least 20 percent of an adult male’s daily requirement of vitamin A and over 23 percent of the day’s requirement of vitamin C.
  • It contains lutein and astaxanthin, an antioxidant mix that can be of benefits to reduce risk of age-related macular degeneration.
  • Other nutritional components present in it, like vitamin C,Ebeta-carotene, and zinc, helps promote eye health.

Dino Kale Preservation

You can store your kale in the coldest area of your fridge for several days. In order to keep from wilting, put it in a air tight or closed plastic bag before you close it.

If you won’t be in a position to cook the kale for a week or so, put it in the refrigerator. Freeze your kale if not using it for some time. It will freeze in your fridge freezer for about a month or two.

Always wash leaves before using it to remove any dirt that may be present and can be harmful sometimes. Put the washed kale leaves in a clean bowl and sprinkle the water present on it.


Kale tolerances are typically rare. People who suffer from pollen-food allergy syndrome may be allergic to raw kale. If you suspect that you might be allergic to kale, consult your doctor or allergist.

Increasing the consumption of kale may help alleviate other health concerns. A study found that people suffering from allergies to dust mites or property had fewer symptoms, such as nosebleeds, after eating kale for 12 weeks.

Vitamin K can be a component of blood thinners, and it’s important that you take your vitamin K daily dose. A registered dietitian or healthcare provider can help with vitamin K intake to ensure consistency.

Can you eat dinosaur kale raw

Kale has a hint of bitterness and pairs well with rich, seasoned meats such as goat meat. You can have them boiled or steamed chopped in salad. For a nutritious chip alternative, try baking the leaves to make them into crispy kale chips.

You can also use kale in other dishes, such as soups, stews, eggs, and chili. It has a good way of enhancing the flavor of your dishes and if you’d like to add a wholesome and more hearty component to your menu, it is advised.

After researches, it is also concluded that the cholesterol killing effects get double after boiling/steaming lacinato kale.

Foot Note

Kale is one of the most nutrient-rich foods in nature, being rich in vitamins, minerals, and brain-enhancing phytochemicals. Farmers can easily grow kale in relatively small plots of land and personal gardens.

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