Is raw kale good for you?

Yes, raw kale is very good for you, scoring 75/100 on FoodScore. It's rich in fiber (3.6g per cup) and provides numerous essential micronutrients like Vitamins A, C, K, and folate, making it a highly nutritious choice.

Is raw kale good for weight loss?

Raw kale can be beneficial for weight loss. It is low in calories (49 per 100g) and high in fiber (3.6g per cup), which helps promote satiety and can support a reduced calorie intake without sacrificing essential nutrients.

Is raw kale good for diabetes?

Raw kale is a good choice for individuals managing diabetes. It has no added sugar and its high fiber content (3.6g per cup) can help regulate blood sugar levels. It also provides important vitamins and minerals without impacting glucose significantly.

Is raw kale an ultra-processed food?

No, raw kale is not an ultra-processed food. With a NOVA Class of 1, it is considered an unprocessed or minimally processed food, meaning it retains its natural state and nutritional integrity.

vegetable · Serving 1 cup chopped

Kale (raw)

Kale (raw) scores a very good 75/100 on FoodScore. It is a nutrient-dense vegetable, notable for its high fiber content and a wide array of micronutrients.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (3.6g)+3
Micronutrients (Potassium, Calcium, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	49 kcal	—
Total fat	0.9 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	3.6 g	13%
Protein	4.3 g	9%
Added sugar	0 g	0%
Sodium	38 mg	2%
Potassium	491 mg	10%
Calcium	150 mg	12%
Iron	1.5 mg	8%
Magnesium	47 mg	11%
Phosphorus	92 mg	7%
Zinc	0.56 mg	5%
Vitamin A	55 %	55%
Vitamin C	134 %	134%
Vitamin D	0 %	0%
Vitamin E	10 %	10%
Vitamin K	605 %	605%
Vitamin B12	0 %	0%
Folate	15 %	15%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Is raw kale good for you?: Yes, raw kale is very good for you, scoring 75/100 on FoodScore. It's rich in fiber (3.6g per cup) and provides numerous essential micronutrients like Vitamins A, C, K, and folate, making it a highly nutritious choice.
Is raw kale good for weight loss?: Raw kale can be beneficial for weight loss. It is low in calories (49 per 100g) and high in fiber (3.6g per cup), which helps promote satiety and can support a reduced calorie intake without sacrificing essential nutrients.
Is raw kale good for diabetes?: Raw kale is a good choice for individuals managing diabetes. It has no added sugar and its high fiber content (3.6g per cup) can help regulate blood sugar levels. It also provides important vitamins and minerals without impacting glucose significantly.
Is raw kale an ultra-processed food?: No, raw kale is not an ultra-processed food. With a NOVA Class of 1, it is considered an unprocessed or minimally processed food, meaning it retains its natural state and nutritional integrity.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.