Frozen Kale is a frozen, whole vegetable and, as a NOVA group 1 food, delivers naturally occurring energy and nutrients with no added sugar, salt or additives. Frozen at its peak, which locks in nutrients, so it is often just as nutritious as fresh. It is a source of vitamin K, vitamin C and vitamin A. One portion counts as one of your five a day. Work out the numbers for any portion and age below, then see the full macro and micronutrient breakdown.
The tables below put each macronutrient against age-appropriate guidance, because what matters for a 4 year old is very different from an adult.
An 80g serving contains about 1.8g of sugar, and it is all natural (intrinsic) sugar that comes packaged with fibre and water. It has 0g of added or free sugar, so it does not count toward the daily free sugar limit the NHS sets. The table shows those limits by age; Frozen Kale contributes nothing to them.
Frozen Kale is naturally very low in fat, with about 0.72g per portion and 0g of added fat. Only around 0.08g is saturated, well within the daily maximum for every age group.
Fibre supports healthy digestion, and most people in the UK do not get enough. A portion provides about 2.88g. Because children need less fibre than adults, that same portion covers a bigger share of a younger child's target.
There is about 7.2g of carbohydrate per portion. There is no single daily target, but roughly half of daily energy should come from carbohydrate; the reference values below are based on that.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Vitamin K is needed for normal blood clotting and healthy bones. An 80g serving contains 564ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Vitamin C supports the immune system and helps the body absorb iron from food. An 80g serving contains 96mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin A supports vision, healthy skin and the immune system. An 80g serving contains 400ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Manganese contributes to normal bone formation and helps protect cells from oxidative stress. An 80g serving contains 0.53mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Folate is needed to make healthy red blood cells and is especially important before and during pregnancy. An 80g serving contains 50ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Potassium helps control blood pressure and supports normal muscle and nerve function. An 80g serving contains 393mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Calcium is needed for strong bones and teeth. An 80g serving contains 120mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Freezing adds nothing, so Frozen Kale is still a NOVA group 1 whole food. It is picked and frozen at its peak, which can preserve vitamins better than fresh produce that spends days in transit and storage.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.