11 Proven Kale Nutrition Facts And Health Benefits

Nutrient-rich kale is beneficial for your body, and it can be enjoyed in both raw and cooked forms. Some studies suggest that consuming raw kale may provide the maximum nutritional benefits. Cooking kale may potentially reduce its antioxidant and vitamin C content, but this doesn't mean that cooked kale isn't a healthy option.

According to the USDA, a 100-gram serving of raw kale provides:

• Water: 89.6 g
• Calories: 35
• Protein: 2.92 g
• Carbohydrates: 4.42 g
• Fiber: 4.1 g
• Calcium: 254 mg
• Iron: 1.6 mg
• Magnesium: 32.7 mg
• Phosphorus: 55 mg
• Potassium: 348 mg
• Sodium: 53 mg
• Zinc: 0.39 mg
• Manganese: 0.92 mg
• Vitamin C: 93.4 mg
• Niacin: 1.18 mg
• Riboflavin: 0.347 mg
• Folate: 62 mcg
• Vitamin B6: 0.147 mg
• Vitamin A: 241 mcg
• Carotene, beta: 2870 mcg
• Lutein + zeaxanthin: 6260 mcg
• Vitamin E: 0.66 mg
• Vitamin K: 390 mcg

Each serving contains modest amounts of folate, potassium, magnesium, iron, and vitamin B6. Incorporating more kale into your diet offers a valuable means to enhance your intake of these essential vitamins and minerals, alongside other important nutrients. The following are a few health benefits associated with kale:

Similar to other leafy greens, kale is rich in antioxidants such as vitamin C, beta-carotene, and various flavonoids and polyphenols. Antioxidants play a crucial role in mitigating oxidative damage by neutralizing free radicals in the body.

However, many substances acting as antioxidants also serve other vital functions. Notably, kale contains significant amounts of the flavonoids quercetin and kaempferol. Test tube and animal studies indicate that these compounds may play a role in alleviating inflammation, promoting heart health, inhibiting the growth of cancer cells, and offering protection against chronic diseases.

The high fiber content in kale makes it a valuable addition to your diet, especially if you're concerned about the risk of heart disease. Dietary fiber has the potential to lower cholesterol and influence the way your body absorbs sugars, thereby restricting weight gain. Maintaining a healthy weight is essential in enhancing heart function and lowering blood pressure.

In a 2019 review of 185 studies, it was discovered that maintaining a diet high in fiber reduced the risk of heart disease by 15% to 30% compared to a low-fiber diet. Moreover, kale, being rich in phytochemicals, contains compounds that combat heart disease by reducing inflammation in the body.

Kale is incredibly low in calories yet provides significant volume, contributing to a feeling of fullness. Due to its low calorie and high water content, it has a low energy density. Consuming foods with low energy density, as demonstrated in numerous studies, has been associated with aiding in weight loss.

Kale is also a notable source of fiber, a key nutrient that has been linked to weight loss. While there are no specific studies directly examining the effects of kale on weight loss, the inclusion of kale in a weight-loss diet seems logical and could be a beneficial addition.

The claim that kale is high in vitamin A is not entirely accurate; rather, it is high in beta-carotene, a potent antioxidant that the body can convert into vitamin A. Including kale in your diet, along with a diverse range of other foods rich in vitamin A, can contribute to meeting your requirements for this essential vitamin.

Vitamin A is crucial for various bodily processes, such as supporting healthy vision, ensuring the normal function of organs and the immune system, and facilitating the proper development of unborn babies. Its essential role extends to maintaining the body's natural defenses.

Kale boasts a higher vitamin C content compared to most other greens, containing approximately three times as much as spinach and collard greens. This makes kale a valuable addition to a healthy and well-rounded diet, especially when combined with other fruits and vegetables that are high in vitamin C.

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. A fundamental role of vitamin C is in the synthesis of collagen, which is the most abundant structural protein in the body.

Cancer is a condition marked by the uncontrolled growth of cells, and kale is packed with compounds believed to have protective effects against cancer. One such compound is sulforaphane, which has been shown to inhibit the formation of cancer at the molecular level.

Kale also contains indole-3-carbinol, another substance thought to contribute to cancer prevention. Several researches have demonstrated that cruciferous vegetables, including kale, may substantially reduce the risk of various cancers. However, the evidence in humans is mixed.

Certain substances in kale can bind bile acids (substances that help the body digest fats) in the digestive system, preventing their reabsorption and reducing the total amount of cholesterol in the body. In a study of 149 people with metabolic syndrome, consuming 14 g of kale powder daily for 8 weeks significantly lowered LDL (bad) cholesterol, blood pressure, fasting blood sugar levels, and belly fat.

In an older study, it was found that steaming kale significantly enhances its bile acid binding effect. Steamed kale has been found to be 13%, a cholesterol-lowering drug that operates in a similar way.

Kale serves as an excellent source of vitamin K, providing nearly 70% of the recommended daily amount in just a single raw cup. Vitamin K is a crucial nutrient, playing an essential role in blood clotting. It achieves this by activating specific proteins, enabling them to bind calcium.

Deficiencies in vitamin K have been associated with an increased risk of bone fractures. In 2009, a study discovered that vitamin K reduced the risk of bone fractures in postmenopausal women, a noteworthy discovery given their increased susceptibility to bone loss during this stage of life.

Kale is often called a "superfood" for good reasons. It has multiple compounds like fiber and flavonoid antioxidants that can help lower blood sugar levels. 

In a study involving 42 adults, it was observed that consuming 7 or 14 grams of kale-containing foods alongside a high-carb meal significantly reduced postmeal blood sugar levels compared to a placebo. Further studies reveal that kale's flavonoid antioxidants, such as kaempferol and quercetin, exhibit powerful effects in lowering blood sugar levels and enhancing insulin sensitivity.

Kale serves as a rich source of beta-carotene, a carotenoid converted into vitamin A by the body as required. Both beta-carotene and vitamin A play vital roles in the growth and maintenance of all body tissues, including the skin and hair.

Kale is also rich in Vitamin C, a key element in the body's collagen production for maintaining the structural integrity of bones, skin, and hair. A cup of cooked kale alone fulfills over 20% of the daily requirement for Vitamin A and more than 23% for Vitamin C. Moreover, kale naturally detoxifies, cleanses pores, and diminishes the appearance of wrinkles.

Kale contains sulfoquinovose, a type of sugar that nourishes beneficial bacteria in the gut. These friendly bacteria play a crucial role in digestion and help regulate harmful bacteria levels. Maintaining a balance is vital, as high levels of harmful bacteria can contribute to issues like diarrhea and malnutrition.

Moreover, kale's high fiber and water content not only prevents digestive issues like constipation but also supports regularity and a healthy digestive tract. It's worth noting that the stems, often overlooked, are a valuable source of prebiotics, which are essential nourishment for your microbiome.