Kale
Kale: Nutrition Facts and Health Benefits
Kale (Brassica oleracea, Acephala group) is a leafy green vegetable and one of the most nutrient-dense foods in the human diet. A member of the crucifer family alongside broccoli, Brussels sprouts, and cabbage, kale has been cultivated across Europe and western Asia for over 2,000 years. It fell out of fashion for much of the 20th century but underwent a dramatic resurgence of popularity from the 2010s onwards, driven by increased scientific interest in its nutritional profile. The most common varieties are curly kale, lacinato (Tuscan or cavolo nero), and red Russian kale.
Nutritional Value of Kale
Kale provides 35 kcal and 4.1 g of dietary fibre per 100 g. It is one of the very best food sources of vitamin K — a single 100 g serving of raw kale provides several times the recommended daily intake. It is also an excellent source of vitamins C and A (as beta-carotene), and provides meaningful amounts of calcium, potassium, manganese, copper, and B vitamins including folate and B6. Kale contains glucosinolates — the sulphur-containing compounds characteristic of cruciferous vegetables — as well as flavonoids including quercetin and kaempferol, lutein, zeaxanthin, and various other antioxidant polyphenols. Its protein content at around 2.9 g per 100 g is notably high for a leafy vegetable.
Health Benefits of Kale
The extraordinary vitamin K content of kale supports blood clotting and is one of the most important dietary factors in bone metabolism — research associates adequate vitamin K intake with improved bone density and reduced fracture risk. Vitamin C contributes to immune function and collagen synthesis. Beta-carotene is converted to vitamin A, supporting eye health, immune defence, and skin integrity. Lutein and zeaxanthin accumulate in the retina and are associated with reduced risk of age-related macular degeneration and cataracts. The glucosinolates in kale are converted by the body into bioactive compounds including sulforaphane and indole-3-carbinol, which have been extensively studied for potential cancer-preventive effects in laboratory settings. Kale's fibre and antioxidant profile are associated with cardiovascular and gut health benefits.
How to Select and Store Kale
Choose kale with firm, deeply coloured leaves and no yellowing, wilting, or sliminess. Smaller leaves tend to be more tender and less bitter. Curly kale and cavolo nero have different textures and suit different preparations. Store unwashed in a plastic bag in the refrigerator crisper for up to a week. Kale becomes milder after the first frost, which partially converts its starches to sugars.
How to Use Kale
Raw kale benefits from massaging with a little oil or lemon juice to break down its cell walls and reduce bitterness — this is essential for raw salads. It can be sautéed, stir-fried, baked into chips, added to soups, smoothies, and pasta, or wilted into grain bowls. Kale chips — baked until crisp with oil and salt — are a popular healthy snack. Cavolo nero is a key ingredient in Italian ribollita soup.
Micronutrients (per 100g, boiled)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 1.11 mg | 8% |
| Calcium | 231 mg | 33% |
| Magnesium | 13 mg | 4% |
| Potassium | 229 mg | 7% |
| Sodium | 6 mg | 0% |
| Chloride | 57 mg | 2% |
| Phosphorus | 46 mg | 8% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.38 mg | 27% |
| Iodine | 2 ug | 1% |
| Selenium | 2 ug | 3% |
| Vitamins | ||
| Vitamin A | 350 ug | 50% |
| Vitamin C | 25 mg | 63% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 2.69 mg | 67% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | Tr (trace) | . |
| Vitamin B2 (riboflavin) | 0.03 mg | 2% |
| Vitamin B3 (niacin) | 1.2 mg | 7% |
| Vitamin B5 (pantothenic acid) | 0.13 mg | 2% |
| Vitamin B6 | 0.09 mg | 6% |
| Vitamin B7 (biotin) | 0.3 ug | 0% |
| Vitamin B9 (folate) | 97 ug | 49% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 13-649 (matched record: "Curly kale, boiled in unsalted water"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin E (67%), Vitamin C (63%), Vitamin A (50%), Vitamin B9 (folate) (49%), Calcium (33%).
A source of by content (per 100g): Manganese (27%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.