All About Kale Nutrition Facts Health Benefits How to Use It Everyday Health MenuNewslettersSearch Diet & Nutrition All About Kale Nutrition Facts Health Benefits How to Use It By Valencia HigueraMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: October 2, 2022Medically ReviewedThere are several types of kale, including curly and lacinato.Ray Kachatorian/Getty ImagesMost people would choose something sweet over something green any day of the week. But 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 of its low calories, but also because of the health benefits you’ll receive. Here’s what you need to know about kale, including its nutritional facts, health benefits, health risks, and more. Defining Kale What Exactly Is This Green Leafy Veggie 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. As a bonus, if you wait to buy kale till after a heavy frost, you may notice a sweeter taste. (1) 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. (2) How to Cut It KalePacked with antioxidants and nutrients such as vitamins C and K, kale is a superfood that will benefit anyone’s health. Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to chop and simply dress this nutritious leafy green. What s in Kale A Look at the Veggie s Nutritional Facts Eating well is one way to feel and look healthier. Kale is an excellent choice, providing your body with many nutrients, minerals, and vitamins, according to the U.S. Department of Agriculture’s MyPlate guidelines. One cup of cooked kale has about 42 calories, 106 grams (g) of water, and 1.4 g of fat. Other nutritional facts for kale include: (3)5 g of fiber (18 percent daily value [DV])3 g of protein (6 percent DV)172 retinol activity equivalents (RAE) of vitamin A (19 percent DV)21 milligrams (mg) of vitamin C (23 percent DV)493 micrograms (mcg) of vitamin K (410 percent DV)177 mg of calcium (14 percent DV)30 mg of magnesium (7 percent DV)170 mg of potassium (4 percent DV) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More 10 Delicious Superfoods for Heart HealthDiet can play a significant role in your risk for heart disease. Fuel up on these yummy and powerful eats to help keep your ticker in tip-top shape.Story What Are the Health Benefits of Kale Here are a few ways that kale can help improve your overall well-being. Helps Prevent Cancer Kale contains cancer-fighting carotenoids, which are antioxidants that protect cell DNA from damage caused by free radicals. Such damage can cause cancer. Vitamin C in kale can also reduce inflammation, strengthen the immune system, and fight oxidative stress, which can help prevent cancer and other illnesses like the common cold and the flu. The recommended daily intake of vitamin C is 90 mg for adults, which is about 4.25 cups of cooked kale. (6)More on How Nutrition Affects Digestion 4 Essential Vitamins for Digestive Health Aids in Protecting EyesightKale also contains the vitamins lutein and zeaxanthin, which contribute to healthy eye cells and help lower the risk of age-related macular degeneration. (7) 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. (8) 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. (3,8) Helps With Weight Loss Because kale is low in calories and high in water, it’s an excellent food for weight loss. (3) It also contains fiber, which will 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. More Advice on Weight Loss and Dieting The Weight-Loss Plans to Try and the Fad Diets to Skip if You Want to See Results 21 Tips for Weight Loss That Actually Work 10 Essential Facts About Metabolism and Weight Loss 14 Diet and Weight Loss Mistakes — and How to Avoid Them Improves Skin Health and AppearanceThis vegetable doesn’t only 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. (9) One cup of cooked kale contains the equivalent of 172 mcg of RAE of vitamin A. (3) Contributes to Healthy Blood Sugar LevelsMore on Foods Good and Bad for Diabetes Everything to Know About Building a Diabetes-Friendly DietManganese 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. (10) 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. (3) Kale vs Spinach What s the Difference and Which Is Better for You Are you someone who prefers spinach to kale? The good news is that both veggies can have a positive impact on your health. You can include both on your plate or alternate between the two for variety. But if you’re curious as to whether one is better than the other, here’s how these two veggies stack up. Vitamin A Both veggies are great sources of vitamin A, with kale providing 172 RAE per cooked cup. But if you’re looking for the biggest vitamin A punch per serving, you’re better off with cooked spinach, which contains 943 RAE per cup. (3,12)From Our Partner Get $30 off Home Chef when you sign up for your first meal subscription box through EverydayHealth Fiber and ProteinSpinach also comes out on top as far as protein goes. One cup of cooked spinach boasts about 5.3 g of protein. You only get 3.5 g of protein with kale. However, kale does have slightly more fiber than spinach, 4.7 g and 4.3 g, respectively. (3,12) Vitamin C and Vitamin K While kale lags behind spinach with regard to protein, it does contain 21 mg of vitamin C, whereas spinach has 17.6 mg. Spinach, on the other hand, doubles kale’s amount of vitamin K, with 889 mcg versus kale’s 493 mcg. (3,12) Calories Spinach also wins by a nose if you’re particularly interested in calorie reduction. It has about 41 calories per cup, whereas kale has about 42 per cup. (3,12) Editor s Picks 5 Tricks for Getting Enough Fruit and Veggies in Your Diet 7 Fruits and Veggies You Haven t Spiralized but Should How to Eat Fruit the Right Way if You Have Type 2 Diabetes 9 Things Nutritionists Order at Panera Bread What Are the Different Types of Kale One benefit of kale is that you can choose from a variety of types. For example: (13) 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. 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. (14) Eating this vegetable in large amounts may also cause an enlarged thyroid. 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. (15) There are no set guidelines on how much kale to eat with these conditions. Eating small 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. (15) 9 Foods to Avoid if You re Diagnosed With Hypothyroidism While there’s no “hypothyroidism diet” per se, there are certain eats you should stay away from if you’re living with low thyroid. This roundup contains a handful of such foods.Story Some Simple Ideas for Cooking Kale at HomeLooking 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 BBQ Salmon and Kale Tacos and Kale Pesto Naan Pizza. Hearty Chicken Soup With Fiber-Rich Kale is also delicious. A Final Word on Adding Kale to Your Eating Plan 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. Resources We LoveHarvard T.H. Chan School of Public HealthMayo ClinicNational Cancer Institute NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Kale and Collards. Taylor’s Guide to Heirloom Vegetables. Houghton Mifflin. 1996.Kale. Vegetables of Canada. NRC Research Press. 1997.Kale, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.Deleted, August 7, 2022.Deleted, August 7, 2022.Vitamin C. Mayo Clinic. November 17, 2020.Diet and Nutrition. American Optometric Association.Vitamin K. National Institutes of Health. March 29, 2021.Vitamin A. Mayo Clinic. November 13, 2020.Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Library of Medicine. 2001.Deleted, August 7, 2022.Spinach, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.Types of Kale. CookingLight. November 16, 2016.Warfarin Diet: What Foods Should I Avoid? Mayo Clinic. July 1, 2022.News Update: Can Kale Cause Hypothyroidism? EndocrineWeb. March 16, 2016.Additional SourcesManganese. National Institutes of Health. March 29, 2021.Kale: Rich in Antioxidants. American Institute for Cancer Research. 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