If you’re looking to improve your diet or perhaps drop a few pounds, the more cruciferous vegetables you eat, the better. And if you’ve yet to discover kale, it’s time to give this green, leafy superfood a try — not only because it is low in calories, but also because of the potential health benefits.
Kale is a versatile leafy green with a high vitamin and mineral content. Whether you’re preparing lunch, dinner, or a snack, you can’t go wrong with kale. Rotating your greens is a perfect way to add variety to your plate. You can prepare it differently each time and never get bored.
Here’s everything you need to know about kale, including its nutritional facts, healthful properties, risks, and more.
What Is Kale?
Kale is a cruciferous vegetable in the same family as cabbage, cauliflower, broccoli, and collard greens. It is easily distinguishable from its family members with its purple and green leaves.
As a winter vegetable, kale is a delicious choice in the cold months when other cruciferous options are less available. This popular vegetable has been around for centuries, starting off as a common vegetable in Europe. Colonists brought it to North America in the 16th century.
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Types of Kale
There are several types of kale available at markets, including:
Curly Kale This is the most common type of kale, and you can recognize it by its curly or ruffled edges. It’s available in different colors, including purple, dark green, and bright green.
Red Kale Red kale has a slightly different appearance from curly kale. Its leaves may appear deep red or grayish green.
Lacinato/Dinosaur Kale This type of kale has a deeper color, with leaves that are a dark bluish-green. This type of kale is more tender than curly or red kale, making it easier to eat raw.
Baby Kale With its young tender leaves, this kale is also a good choice for a raw, healthy snack.
Purple Flowering Kale This kale has a bitter taste and closely resembles cabbage leaves.
White Flowering Kale Add this kale to the menu if you prefer a peppery taste in your soups and side dishes.
Kale Nutrition Facts
Kale is an excellent addition to a nutritious diet, providing your body with many minerals and vitamins. Here are the nutrition facts for 100 g (1.5 cups) of raw kale.
Nutrient
Amount
Percentage of Daily Value (DV)
Calories
43 kcal
2.2%
Total Fat
1.5 g
1.9%
Saturated Fat
0
0
Trans Fat
0
0%
Cholesterol
0
0%
Sodium
53 mg
2.3%
Total Carbohydrate
4.4 g
1.6%
Dietary Fiber
4.1 g
14.6%
Total Sugars
0.8 g
N/A
Added Sugars
0
0%
Protein
2.9 g
5.8%
Vitamin D
0
0%
Vitamin C
93.4 mg
103.8%
Calcium
254 mg
19.5%
Iron
1.6 mg
8.9%
Potassium
348 mg
7.4%
Potential Health Benefits of Kale
Here are a few ways that kale can help improve your overall well-being.
May Help Lower Cancer Risk
Kale contains cancer-fighting carotenoids, which are antioxidants that protect cell DNA from damage caused by free radicals. Such damage can cause cancer.
The recommended daily intake of vitamin C is 90 mg for adults, which is about 4.25 cups of cooked kale.
Aids in Protecting Eyesight
Kale also contains the vitamins lutein and zeaxanthin, which contribute to healthy eye cells and may help lower the risk of age-related macular degeneration.
Promotes Healthy Blood Clotting
Vitamin K plays a role in healthy blood clotting, and people with a deficiency may experience slow clotting time. This can lead to excess bleeding.
Vitamin K also improves bone density and supports strong bones, reducing the risk of fractures. The recommended daily dose of vitamin K for women older than 19 is 90 mcg a day, and men should have 120 mcg a day. One cup of cooked kale contains 493 mcg.
May Improve Skin Health and Appearance
This vegetable doesn’t only potentially improve your waistline and help reduce the risk of certain illnesses, it can also improve your skin.
Vitamin A (retinol) is essential for healthy cell growth, and a vitamin A deficiency often leads to dry skin and acne.
Although vitamin A is measured in IU, it has micrograms of retinol activity equivalents (RAE). The recommended daily amount of RAE is 900 mcg for adult men and 700 mcg for adult women. One cup of cooked kale contains the equivalent of 172 mcg of RAE of vitamin A.
Contributes to Healthy Blood Sugar Levels
Manganese is a trace mineral in kale that may decrease insulin resistance, the hallmark of type 2 diabetes, and help people with type 2 diabetes maintain healthy blood sugar levels. It’s also believed that a deficiency of this mineral may predispose a person to diabetes.
The adequate intake (AI) of manganese for adults is 2.3 mg for men and 1.8 mg for women. One cup of cooked kale provides 0.64 mg, so you need to consume only between 2.8 and 3.6 cups daily.
Everyday Health
Can Kale Help With Weight Loss?
Because kale is low in calories and high in water, it’s an excellent food for weight loss. It also contains fiber, which could help you feel full longer and prevent overeating.
There are no guidelines for how much kale to eat for weight loss. But because of its low calorie count, you can eat kale to your satisfaction and keep your calories per meal on the low end.
Kale’s high water content may also increase urination and help your body flush out excess water weight.
How to Select and Store Kale
Here’s how to select kale in the market or supermarket, and how best to store it.
Selection
Kale is available all year round. If you prefer your kale on the sweeter side, get it after cold weather, as the cold tends to make kale and other winter vegetables convert their starches to sugars.
Pick leaves that are supple, and avoid leathery-seeming ones.
Storage
To store, wrap the leaves in paper towels to absorb moisture, and place in a sealed plastic bag or box in the refrigerator. Red kale (also known as Russian kale) will last up to five days. Curly kale has a longer shelf life, lasting up to nine days.
How to Eat Kale
Looking for interesting ways to prepare kale? With so many possibilities, chances are you’ll never get bored with this veggie.
You can sauté it in oil, garlic, or butter, or add a handful to soups, salads, and smoothies — or try these 10 creative ideas for when kale is on the menu, including Barbecue Salmon and Kale Tacos and Kale Pesto Naan Pizza.
Are There Any Health Risks to Eating Kale?
While kale has its benefits, eating too much of this veggie can be dangerous if you have certain medical conditions.
Because kale is a source of vitamin K, which promotes healthy blood clotting, people who take blood thinners should speak with their doctor to see how much they can safely eat. Eating too much kale may interfere with the effectiveness of these medications, especially if the amount you eat from day to day varies greatly
Kale contains thiocyanate, and in large doses, this substance can trigger an iodine deficiency. Iodine contributes to healthy thyroid function, and a deficiency may lead to hypothyroidism.
There are no set guidelines on how much kale to eat with these conditions. Eating normal amounts should be okay. Still, talk to your doctor before adding more kale to your diet if you have any of the above health conditions.
The Takeaway
Whether you’re preparing lunch, dinner, or a snack, you can’t go wrong with kale. Rotating your greens is a perfect way to add variety to your plate. You can prepare it differently each time and never get bored.
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press.She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Valencia Higuera is a writer and digital creator from Chesapeake, Virginia. As a personal finance and health junkie, she enjoys all things related to budgeting, saving money, fitness, and healthy living. In addition to Everyday Health, Higuera has written for various publications, including Healthline, GOBankingRates, MyBankTracker, and The Mortgage Reports.
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