Kale: Calories, Nutrition and Health Benefits
The ultimate superfood powerhouse delivering exceptional nutrients, powerful antioxidants, and minimal calories for every health goal.
Quick Nutrition Facts
Per 100g Raw Kale
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 2.9g |
| Carbohydrates | 8.8g |
| Fiber | 3.6g |
| Sugars | 2.3g |
| Fat | 0.9g |
| Vitamin K | 390mcg |
| Vitamin A | 500mcg |
| Vitamin C | 120mg |
| Calcium | 150mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Kale provides over 600% of your daily vitamin K needs in just 100g. The unique combination of glucosinolates and antioxidants like quercetin and kaempferol makes it one of the most anti-inflammatory foods available.
Myth Busters
MYTH #1: Kale Is Only a Trendy Fad Food
TRUTH: Kale has been cultivated for over 2,000 years in Europe and Asia. Its exceptional nutrient density (ANDI score: 1000/1000) earned scientific recognition long before recent popularity.
MYTH #2: Raw Kale Is Dangerous for Thyroid
TRUTH: You'd need to consume several pounds of raw kale daily to impact thyroid function. Normal consumption (1-2 cups) is safe. Those with existing thyroid conditions can lightly cook kale to reduce goitrogens.
MYTH #3: Kale Blocks Calcium Absorption
TRUTH: While kale contains oxalates, its calcium bioavailability is actually 49% compared to 32% for milk. Light cooking further improves calcium absorption.
MYTH #4: You Need to Massage Kale to Make It Edible
TRUTH: Massaging breaks down fibers for texture but isn't nutritionally necessary. Both massaged and whole kale provide the same nutrients. Choose based on preference.
MYTH #5: Kale Is Too High in Vitamin K for Blood Thinner Users
TRUTH: Consistent intake is key, not elimination. Patients on warfarin can eat kale regularly; just maintain steady amounts and monitor INR with your doctor.
MYTH #6: All Kale Varieties Are the Same
TRUTH: Curly kale is highest in fiber; Tuscan/Lacinato is sweeter and tender; Red Russian has milder flavor. Nutrient profiles vary slightly but all are exceptionally nutritious.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 calories per 100g with 3.6g fiber creates satiety without caloric excess. Extremely low energy density. |
| Muscle Gain |  | Provides 2.9g protein per 100g plus anti-inflammatory compounds that support recovery. Rich in vitamins for optimal hormonal function. |
| Diabetes Management | | Extremely low GI (15), alpha-lipoic acid improves insulin sensitivity. Fiber slows glucose absorption. |
| PCOS Management | | Anti-inflammatory antioxidants reduce oxidative stress. Low glycemic load supports insulin sensitivity critical for PCOS. |
| Pregnancy Nutrition | | High folate (141mcg), calcium (150mg), vitamin K supports fetal bone development. Iron (1.5mg) prevents anemia. |
| Viral/Flu Recovery | | Exceptional vitamin C (120mg = 200% DV) boosts immunity. Quercetin has antiviral properties. Easy to digest when lightly cooked. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Kale
Understanding how kale affects blood glucose demonstrates why it's ideal for metabolic health.
Typical Glucose Response Curve
*This chart shows minimal blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Kale Stabilizes Blood Sugar
With an extremely low glycemic index of 15, kale causes minimal blood sugar elevation:
- 🥗 High fiber content - 3.6g per 100g slows glucose absorption
- 🌿 Alpha-lipoic acid - Antioxidant that improves insulin sensitivity
- 🥬 Low net carbs - Only 5.2g digestible carbs per 100g
- 💚 Chromium - Trace mineral that enhances insulin function
Kale can be combined with any food to help moderate overall glycemic response.
Cultural Significance
Kale has been cultivated for over 2,000 years and remains central to multiple culinary traditions.
Historical Origins:
- Ancient Greeks and Romans cultivated kale as a staple crop
- Survived harsh winters, becoming crucial in medieval European agriculture
- Scottish tradition: kale was so essential, "kailyard" meant kitchen garden
In India:
- Known as "Karam Saag" in North India
- Traditional winter green in Punjab, Himachal Pradesh
- Used in "Saag" dishes, often combined with mustard greens
- Ayurvedic medicine recognizes cooling, detoxifying properties
Global Impact:
- African diaspora brought kale traditions to soul food cuisine
- Portuguese "Caldo Verde" soup features kale prominently
- Modern superfood movement revitalized kale's global popularity
- Now grown on every continent except Antarctica
Compare & Substitute
Kale vs Similar Greens (Per 100g)
| Nutrient | 🥬 Kale | 🥬 Spinach | 🥬 Swiss Chard | 🥗 Romaine Lettuce |
|---|---|---|---|---|
| Calories | 35 kcal | 23 kcal | 19 kcal | 17 kcal |
| Carbs | 8.8g | 3.6g | 3.7g | 3.3g |
| Fiber | 3.6g | 2.2g | 1.6g | 2.1g |
| Protein | 2.9g | 2.9g | 1.8g | 1.2g |
| Fat | 0.9g | 0.4g | 0.2g | 0.3g |
| Vitamin K | 390mcg (325% DV) | 483mcg (402% DV) | 830mcg (692% DV) | 103mcg (86% DV) |
| Vitamin A | 500mcg (56% DV) | 469mcg (52% DV) | 306mcg (34% DV) | 436mcg (48% DV) |
| Vitamin C | 120mg (133% DV) | 28mg (31% DV) | 30mg (33% DV) | 4mg (4% DV) |
| Calcium | 150mg | 99mg | 51mg | 33mg |
| Best For | Maximum nutrient density | Iron supplementation, cooking | Rainbow chard | Low-calorie salads |
Frequently Asked Questions
Is kale good for weight loss?
Yes, kale is exceptional for weight loss. With only 35 calories per 100g, high fiber (3.6g), and low energy density, it creates volume and satiety without excess calories.
Weight loss benefits: Fill half your plate with kale to naturally reduce calorie intake; 3.6g fiber promotes fullness; high water content (84%) increases meal volume; nutrient density prevents deficiencies during calorie restriction.
Prepare as salads, smoothies, sautéed side dishes, or kale chips. Aim for 1-2 cups daily.
Can diabetics eat kale?
Absolutely - kale is one of the best vegetables for diabetes management. With a glycemic index of only 15 and alpha-lipoic acid that improves insulin sensitivity, it actively supports blood sugar control.
Best practices: Unlimited portions; pair with lean protein and healthy fats; raw in salads or lightly cooked; especially beneficial before higher-carb meals to moderate glucose response.
Studies show alpha-lipoic acid in kale may reduce diabetic neuropathy symptoms and improve glucose metabolism.
What vitamins are in kale?
Kale is exceptionally rich in several vitamins:
Vitamin K: 390mcg (325% DV) - Bone health, blood clotting Vitamin A: 500mcg (56% DV) - Vision, immune function Vitamin C: 120mg (133% DV) - Immunity, collagen production, iron absorption Folate: 141mcg (35% DV) - Cell growth, pregnancy health Vitamin B6: 0.3mg (15% DV) - Brain development, immune function
One cup of kale provides more vitamin C than an orange and more vitamin A than a carrot.
Should I eat kale raw or cooked?
Both are nutritious - choose based on your goals and digestion:
Raw Kale:
- Preserves maximum vitamin C (heat-sensitive)
- Higher enzyme content
- More fiber texture
- Best for: smoothies, massaged salads, younger kale
Cooked Kale (Steamed/Sautéed):
- Reduces goitrogens (better for thyroid)
- Increases antioxidant bioavailability
- Easier to digest
- Allows eating larger portions
- Best for: digestive sensitivity, thyroid concerns, anti-inflammatory benefits
Recommendation: Vary preparation methods. Light cooking (steam 5 minutes or sauté 3-4 minutes) balances nutrient retention with digestibility.
How much kale should I eat per day?
General Guidelines:
- 1-2 cups chopped (67-134g) - Most people, optimal nutrient intake
- 1 cup daily maximum - Blood thinner users (consistent vitamin K intake)
- 2-3 cups - Weight loss, diabetes management (unlimited for practical purposes)
- 1/2 - 1 cup - Thyroid conditions if eating raw (cooked removes this limit)
Avoid excess: More than 3-4 cups daily may provide excessive vitamin K for some medications. Consult healthcare provider if on anticoagulants.
Track your intake with NutriScan app to monitor vitamin K consistency.
Is kale a superfood?
Yes, kale is scientifically validated as a superfood based on nutrient density:
ANDI Score: 1000 out of 1000 (highest possible nutrient density rating)
Key Compounds:
- Glucosinolates - Converted to cancer-fighting compounds
- Quercetin - Powerful antioxidant with anti-inflammatory effects
- Kaempferol - Linked to reduced cancer risk
- Sulforaphane - Activates detoxification enzymes
- Lutein & Zeaxanthin - Eye health, prevent macular degeneration
The combination of vitamins, minerals, antioxidants, and anti-inflammatory compounds in such a low-calorie package makes kale one of the most nutrient-dense foods available.
