Cooked kale scores well due to its rich micronutrient profile, particularly vitamins A and C, and its status as a minimally processed whole food.
Cooked kale is a minimally processed (NOVA 1) whole vegetable.
A 100g serving provides 20% of the Daily Value for Vitamin C.
It offers 12% of the Daily Value for calcium per 100g.
With only 36 calories per 100g, it is a low-calorie food.
This food contains no added sugar and only 16mg of sodium.
Scores +7 points above the vegetable category average (65/100 across 68 foods).
Fiber
0g
0% of Daily Value
Protein
2.94g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
16mg
1% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 72
Cooked kale achieves a FoodScore of 72, placing it in the 'Good' category. This strong score is primarily driven by its excellent micronutrient content and its classification as a whole, unprocessed food. It earns a significant bonus of +12 points for being rich in essential micronutrients, including 12% of the Daily Value for calcium, 20% for Vitamin C, and 16% for Vitamin A per 100g. Other notable contributions come from folate, riboflavin, Vitamin E, and Vitamin K. Additionally, its NOVA class 1 status, indicating it is a minimally processed food, contributes a substantial +10 points. The food's low calorie count at 36 calories per 100g, along with zero added sugar, zero saturated fat, and minimal sodium (16mg), also supports its high score by avoiding common penalties. To score even higher, cooked kale would need to provide more fiber, as the current 0g does not contribute to a bonus in this area.
Health benefits
What the nutrients in kale cooked actually do for you, grounded in established dietary science.
Supports Bone Health
Cooked kale is a good source of calcium, providing 150mg per 100g serving, which is 12% of the Daily Value. Calcium is a critical mineral for maintaining strong bones and teeth, and adequate intake is emphasized by dietary guidelines to prevent bone density loss. This plant-based source of calcium can be particularly beneficial for individuals looking to increase their intake without relying on dairy products. While kale contains oxalates, which can slightly reduce calcium absorption, the overall contribution remains significant for bone health.
Boosts Immune Function
This vegetable is notably high in Vitamin C, offering 20% of the Daily Value per 100g. Vitamin C is well-known for its role in supporting the immune system, helping to protect the body against various pathogens. It acts as an antioxidant, safeguarding cells from damage, and is essential for the production of white blood cells. Including foods rich in Vitamin C, like cooked kale, can contribute to overall immune resilience. Regular consumption as part of a balanced diet is key for maximizing these benefits.
Promotes Vision Health
Cooked kale is an excellent source of Vitamin A, providing 16% of the Daily Value per 100g. Vitamin A is crucial for maintaining healthy vision, particularly in low light conditions, and plays a role in the proper functioning of the retina. It also supports the health of the conjunctiva and cornea. The form of Vitamin A found in kale, primarily as beta-carotene, is converted by the body into the active form. Regular intake of Vitamin A-rich foods is a key component of a diet aimed at preserving eye health over time.
Aids in Blood Clotting
Kale is very high in Vitamin K, a nutrient essential for proper blood clotting. While not explicitly listed in the provided micronutrient percentages, leafy greens like kale are recognized as primary dietary sources of Vitamin K. This vitamin is vital for synthesizing several proteins involved in the coagulation cascade, ensuring that the body can effectively stop bleeding when necessary. Individuals on anticoagulant medications, such as warfarin, should be mindful of consistent Vitamin K intake due to its interaction with these drugs.
Cooked kale scores well due to its rich micronutrient profile, particularly vitamins A and C, and its status as a minimally processed whole food.
How to eat it
Cooked kale is a versatile, nutrient-dense vegetable commonly incorporated into various American dishes. Its slightly bitter flavor mellows with cooking, making it a popular addition to soups, stews, and side dishes. A typical serving size is around 100 grams, which can easily be integrated into meals to boost micronutrient intake.
Sauté kale with garlic and a touch of olive oil for a simple, flavorful side dish.
Add cooked kale to soups, stews, or pasta sauces during the last few minutes of cooking to retain its texture and nutrients.
Blend cooked kale into smoothies for an extra nutrient boost, masking its flavor with fruits like banana or berries.
Use cooked kale as a base for grain bowls or as a healthy addition to scrambled eggs.
Things to keep in mind
For most healthy adults, cooked kale is safe to consume in typical serving sizes and has no widely documented severe cautions. However, due to its high Vitamin K content, individuals taking blood-thinning medications like warfarin should maintain a consistent intake of Vitamin K-rich foods and consult their healthcare provider to avoid interference with medication effectiveness. Kale also contains oxalates, which can contribute to kidney stone formation in susceptible individuals, though this is generally not a concern with moderate consumption as part of a varied diet.
Yes, cooked kale is very healthy. It scores 72/100 on FoodScore, indicating a 'Good' nutritional profile. It is a minimally processed whole food rich in vitamins A, C, and K, as well as calcium, with very few calories and no added sugar or saturated fat.
Is cooked kale good for weight loss?
Cooked kale can be beneficial for weight loss. It is low in calories (36 calories per 100g) and provides essential nutrients, making it a filling and nutrient-dense food choice. Its high water content and nutrient density can help promote satiety without adding excessive calories.
Is cooked kale ultra-processed?
No, cooked kale is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural integrity and is free from industrial processing, additives, and high amounts of unhealthy fats, sugars, or sodium.
How should I cook kale to maximize its benefits?
To maximize benefits, consider steaming or lightly sautéing kale. These methods help retain its water-soluble vitamins, like Vitamin C, which can be lost with prolonged boiling. Avoid overcooking to preserve its texture and nutrient content.
What can I use as a substitute for cooked kale?
Good substitutes for cooked kale include other nutrient-dense leafy greens. Spinach, collard greens, or Swiss chard offer similar nutritional profiles and can be used in many of the same dishes. Each has a slightly different flavor and texture, but all provide significant vitamins and minerals.
Does cooked kale provide protein?
Cooked kale provides a modest amount of protein, with 2.94g per 100g serving. While not a primary protein source, it contributes to your daily intake, especially as part of a plant-based diet. Combining it with other protein-rich foods can help meet your protein needs.
Is cooked kale good for heart health?
Cooked kale supports heart health through its low sodium content (16mg per 100g) and absence of saturated or trans fats. It also provides potassium and magnesium, which are important for blood pressure regulation. Its rich antioxidant profile further contributes to cardiovascular well-being.