Foods Health Nutrition Vegetables

Kale 101: Nutrition Facts and Health Benefits

Kale Nutrition Facts and  Benefits

Kale is a leafy green that belongs to the Brassica family, which also includes Brussel sprouts, cabbage, collards, and broccoli.

As kale can tolerate cold temperatures. It is very easy to grow in all types of climates, which makes it a popular healthy food no matter where you go. Many different health benefits of kale exist.

Although I’m a big fan of all herbs, kale is a (king) super-food on my kitchen list for good reason.

It is a rich source of antioxidant, minerals, fiber, and packed with phytonutrients and low in calories, which is improve  blood glucose control in diabetes, reduce blood pressure and also support healthy skin, hair, and bones. A list given below kale nutrition facts and benefits.

Kale Nutrition Facts and Benefits Infographic

Kale Benefits Infographics

Kale Nutrition Data

1 cup, chopped (67 g) Kale, raw contains:

Calorie in Kale

33.5(140 kJ), Calories

  • 24.2(101 kJ) From Carbohydrate
  • 3.9(16.3 kJ) From Fat
  • 5.4(22.6 kJ) From Protein
  • 0.0(0.0 kJ) From Alcohol

Protein & Amino Acids

2.2 g, Protein

Carbohydrates in Kale

6.7 g, Carbohydrate

  • Dietary Fiber 1.3 g
  • Starch ~
  • Sugars ~

Fats & Fatty Acids

Total Fat 0.5 g

  • Saturated Fat 0.1 g
  • Monounsaturated Fat 0.0 g
  • Polyunsaturated Fat 0.1 g
  • Total Omega-3 fatty acids 121 mg
  • Total Omega-6 fatty acids 92.4 mg

Vitamins in Kale

  • 10302 IU Vitamin A
  • 80.4 mg Vitamin C
  • 547 mcg Vitamin K
  • 0.1 mg Thiamin
  • 0.2 mg Vitamin B6
  • 19.4 mcg Folate
  • 0.1 mg Riboflavin
  • 0.7 mg Niacin
  • 0.0 mcg Vitamin B12
  • 0.1 mg Pantothenic Acid

Minerals in Kale

  • 90.5 mg Calcium
  • 1.1 mg Iron
  • 22.8 mg Magnesium
  • 37.5 mg Phosphorus
  • 299 mg Potassium
  • 28.8 mg Sodium
  • 0.5 mg Manganese
  • 0.6 mcg Selenium
  • 0.3 mg Zinc
  • 0.2 mg Copper


  • Alcohol 0.0 g
  • Water 56.5 g
  • Ash 1.0 g

This is the nutrition facts label for Kale with a total of 33 calories, 6 grams of carbs and 3.3 grams of protein.

14 Health Benefits of Kale

1. Anti-Inflammatory

Kale is high in nutrients that help to reduce inflammation in the body. Many people suffer from inflammation-related diseases, such as

  • arthritis,
  • heart disease,
  • and autoimmune diseases.

As powerful anti-inflammatory kale not only helps against various inflammatory illnesses, it can work to reverse the illnesses.

2. High in Antioxidants

Flavonoids and carotenoids are the specific types of antioxidants that kale offers. they help strengthen our immune system and prevent illness from superbugs and other bacteria.

Antioxidants are crucial to good health. Without them, oxygen metabolism can suffer and one can experience a metabolic issue such as ‘oxidative stress’. Combine that with inflammation, and a person is at increased risk for developing cancer.

Kale is a superfood on the planet because it is found a rich source of antioxidants known as alpha-lipoic acid and fiber, which is protection against diabetes, type-2 diabetes and also improved blood sugar.

  • In 1 cup of chopped kale(16g) contains 0.6 g of fiber.
  • And in 1 cup of fried kale (130 g) contains 2.6 g of fiber.

3. Contains Fiber

Kale contains significant amounts of fiber. Deficiency of fiber is linked to digestive disorders, heart disease, and even cancer.

Fiber also helps to maintain normal blood sugar levels, keep off unwanted weight, reduce the risk of hemorrhoids, and reduce cholesterol levels.

4. High in Calcium

It is a wide-spread myth that calcium only comes from milk. Many vegetables, such as kale, offer a high amount of calcium. A cup of kale has more calcium than a cup of milk.

Many vegans and people allergic to dairy already utilize kale as a source of calcium for this reason. If you have a deficiency in calcium, your body will steal calcium stored in your bones to meet the requirement it needs. Therefore, calcium is needed for strong bones and teeth.

5. Boosts your Liver

Kale is excellent for your liver because it is full of sulfur and fiber, which both help to detoxify your body and strengthen your liver.

The liver plays many important functions in the body including filtering out toxins, fat-burning, converting nutrients from the food. Kale store vitamins and minerals, and so much more.

An unhealthy liver can cause obesity, digestive problems, heart disease, chronic fatigue, and many other ailments.

6. High in Iron

Just like calcium, many people believe that iron only comes from meat sources; however, the truth is that kale has the same amount of iron as beef, making it an excellent source of iron.

Most people need between 8-18 mg of iron per day, depending on gender and age. Kale offers 1 mg of iron in 1 cup. Iron promotes good cell health, muscle function, brain function, and formation of hemoglobin.

7. Omega-3 Fatty Acids

You may be surprised to know that Kale has 121 mg of omega-3 fatty acids in one serving. It is recommended that a food high in omega-3 fatty acids should be included in your diet every day.

Research has shown that omega fatty acids contribute to good blood pressure and triglyceride levels. Also, they help with numerous conditions including depression, rheumatoid arthritis, and inflammation.

8. High In Vitamin K

Dark leafy greens, such as kale, are very high in vitamin K. Most people do not consume enough vitamin K to allow for proper bone health.

Research has shown that vitamin K can help protect against various cancers. Besides, vitamin K helps to keep blood clotting normal.

9. Low in Calories

Kale, like all leafy vegetables, is high in nutrients and very low in calories. One cup of kale consists of 36 calories making it a powerful food for anyone trying to lose or maintain their weight.

As it contains fiber, it is considered a food that reduces hunger at the expense of very few calories. It can be added to all foods to increase bulk without adding too many calories.

10. High in Vitamin C

In one cup of kale, you receive 80.4 mg of vitamin c. Considering most adults need between 75mg-90mg of vitamin c per day, kale tops the charts of vitamin c sources.

Vitamin c helps to fight off inflammation, infections, and viruses. It is also important to promote healthy gums, teeth, and body tissue. Besides, it helps to build proteins and protect against stroke and heart attack.

Research has suggested that vitamin c may also be important in the prevention of Alzheimer’s and atherosclerosis.

11. Prevent Heart disease

Kale contains lots of  of vitamin  and minerals like vitamins K and their form like  K in kale is K1, which is separate from vitamin K2. K2 improve heart disease and osteoporosis because it’s found in fermented soy nutritious substance and certain animal substance. According to the collective data report :

  • 1 cup of chopped raw kale contains 79 mg of potassium mineral.
  • 1 cup of maked kale contains 296 mg of potassium mineral.

12. Weight Loss

Kale has lots of key nutrition with low calorie, high water content  and less energy density for the reason this makes it a weight loss friendly vegetable.

We discuss in the previous blog about faster way to weight loss tips and best exercises .

13. Kale  reduce the risk of heart disease

According to the Researcher studies, that  join kale to your regular  basis foods can increase your HDL (high-density lipoprotein) or “good” cholesterol and decrease LDL (low-density lipoprotein) or “bad” cholesterol.

14. Kale keep up cardiovascular health

Circulatory System

Kale has a rich source of  antioxidants and anti-inflammatory nutrients, which is avoided blocked artery circulatory system.

How to cook and consume Kale?

There are many  types of cooking kale include:

  • Boiling kale
  • Braising kale
  • Microwaving kale
  •  Stir-frying kale
  • Steaming kale.

Can we eat raw Kale?

Yes, Kale can also be eat raw but the raw form may be difficult to chew. So you can change the texture of kale in these ways:

  • Kale Salad: This is one of the best and quickest way to consume kale because it don’t take to time to prepare kale salad. Take around 1 – 1½ pounds kale leaves and  placing it into a pot of boiling water for 60 sec. Take out the leaves and put into a bowl filled with ice water to quickly stop the cooking and drizzle with cooking oil; massage the leaves for 1-2 minutes. And now Kale Salad is ready for eat.
  • Sautéed Kale : Sautéed Kale  is another of the simplest, quickest methods to cook kale and enjoy it. Take 2-3 1/2 tablespoons of kitchen oil in a frypan on medium-high heat. And then mix 2-3 cloves of (cut into small pieces) garlic and stir the mixer until softened. Take ½ cup water  and 1 – 1½ pounds kale . Leave it and cover the pan until kale is cooked and at desired form.

Other ways to cook and consume Kale

  • Kale Pesto
  • Kale Chips
  •  Bean and Kale herb
  • Kale with crusty Onions

General  FAQS

Is it good to eat kale everyday?

kale is one of the healthiest food on the planet. Kale is lightweight food and it can be consumed daily bases.

Is kale beneficial for skin and hair?

Yes, kale is beneficial for skin and hair because it's a great source of beta-carotene and vitamin A, which is essential for the health of the skin.

Can we consume kale during pregnancy?

Yes, kale is a excellent choice for pregnant women because it's packed with nutrients.