Vegetables / Leafy Greens
Marrow-stem kale lvs and stems
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 34kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.1 g/ 71g (4%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 4.3 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.19 mg/ 1mg (14%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 55 mg/ 70mg (78%) high |
Minerals
Calcium | 159 mg/ 750mg (21%) source |
Phosphorus | 41 mg/ 700mg (5%) |
Iron | 3.9 mg/ 12mg (32%) source |
Sodium | 23 mg/ 1500mg (1%) very low |
What is this food?
Marrow-stem kale leaves and stems (a type of leafy vegetable). About 34 kcal per 100 g, with fiber-rich stems and leaves.
Why it matters to health
Kale is a great everyday veggie because it’s low in calories and has dietary fiber (2.1 g per 100 g) to help keep you full and support healthy digestion. It also has low fat (0.5 g) and very low sodium (23 mg), which makes it easier to fit into meals without pushing your salt intake. The carbohydrates (4.3 g) are mostly accompanied by fiber, so it won’t spike hunger quickly. You’ll also get a small amount of natural sugars (1.3 g), which is normal for vegetables.
Healthier tips
- For your 3 meals + 1–2 snacks daily, use kale as your “go-to” vegetable: aim for at least 1–2 servings of veggies per meal.
- Try simple cooking: igisa with garlic, ginisang kale, or light sauté to keep it tasty without too much oil.
- Watch the add-ons: go easy on salty bagoong, patis, or extra soy sauce to keep sodium lower.
- If using stems, chop them small and cook a bit longer so they’re tender and easier to eat.
- Pair with a balanced plate: rice (or carbs) + lean ulam + kale for better fullness.
Common Filipino dishes
Ginisang repolyo at kale, Tinola with kangkong/kale, Adobong gulay (light), Sinigang na gulay with kale, Pancit canton with added kale, Kare-kare with extra vegetables
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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