Kale scores a very good 75/100, primarily due to its rich micronutrient profile and high fiber content, making it a highly beneficial whole food.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Kale (raw) contains 49 kcal per 100 g.
Kale (raw) contains 4.3 g of protein per 100 g.
Kale (raw) contains 3.6 g of fiber per 100 g.
Kale (raw) contains 0.9 g of total fat per 100 g (0.0 g saturated).
Kale (raw) contains 0 g of added sugar per 100 g.
Kale (raw) provides 38 mg of sodium per 100 g.
Kale (raw) provides 491 mg of potassium per 100 g.
Kale (raw) provides 150 mg of calcium per 100 g.
Kale (raw) scores 75/100 on FoodScore (very good).
Kale (raw) is classified as NOVA 1 (unprocessed or minimally processed).
Kale is a minimally processed (NOVA 1) whole food, contributing to its high FoodScore of 75/100.
A 100g serving provides an excellent 134% DV of Vitamin C and 55% DV of Vitamin A.
It offers 3.6g of fiber per 100g, supporting digestive health.
With only 49 calories per 100g, kale is a nutrient-dense option for calorie management.
Kale contains 150mg of calcium and 491mg of potassium per 100g, important for bone and heart health.
Scores +10 points above the vegetable category average (65/100 across 68 foods).
Fiber
3.6g
13% of Daily Value
Protein
4.3g
9% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
38mg
2% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Micronutrients (Potassium, Calcium, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 75
Kale earns a strong FoodScore of 75 out of 100, placing it in the 'Very good' category. This high score is primarily driven by its excellent nutritional density and its status as a minimally processed food. It receives significant bonuses for its rich micronutrient content, including a +12 bonus for substantial amounts of potassium, calcium, magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, and folate. The 3.6 grams of fiber per 100g also contribute a +3 bonus, supporting digestive health and satiety. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, kale receives a substantial +10 bonus, aligning with dietary guidelines that emphasize whole foods. The absence of added sugar, saturated fat, and sodium means it incurs no penalties in these areas. To achieve an even higher score, kale would need to provide a more significant amount of protein or other specific nutrients, but its current profile already makes it a highly nutritious choice.
Health benefits
What the nutrients in kale (raw) actually do for you, grounded in established dietary science.
Supports Bone Health
Kale is a valuable source of nutrients essential for maintaining strong bones. A 100g serving provides 150mg of calcium, which is 12% of the Daily Value, and 47mg of magnesium, contributing 11% of the Daily Value. Both minerals are crucial for bone structure and density. While dairy is often highlighted for calcium, plant-based sources like kale offer an important alternative. Including kale regularly can help diversify your intake of these vital bone-supporting nutrients.
Boosts Immune Function
Kale is exceptionally rich in immune-supporting vitamins. A 100g serving delivers an impressive 134% of the Daily Value for Vitamin C, a powerful antioxidant known for its role in immune defense. It also provides 55% of the Daily Value for Vitamin A, which is vital for the proper functioning of the immune system and maintaining healthy mucous membranes. Regular consumption of kale can significantly contribute to your daily intake of these key vitamins, helping to support your body's natural defenses.
Promotes Heart Health
Kale contributes to cardiovascular wellness through its nutrient profile. It contains 491mg of potassium per 100g, which is 10% of the Daily Value. Potassium is important for blood pressure regulation, helping to counteract the effects of sodium. Additionally, its 3.6g of fiber per 100g can help manage cholesterol levels, a key factor in heart health. The absence of saturated fat and trans fat further reinforces kale's role in a heart-healthy diet, aligning with dietary recommendations for reducing cardiovascular risk.
Aids in Digestive Health
The high fiber content in kale is beneficial for digestive health. With 3.6g of fiber per 100g, kale contributes to regular bowel movements and helps prevent constipation. Fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. Including fiber-rich foods like kale in your diet is emphasized by dietary guidelines for maintaining overall digestive wellness. Ensuring adequate hydration alongside increased fiber intake is always recommended for optimal results.
Kale scores a very good 75/100, primarily due to its rich micronutrient profile and high fiber content, making it a highly beneficial whole food.
How to eat it
Kale is a versatile leafy green vegetable commonly used in American diets, often incorporated into salads, smoothies, and cooked dishes. Its robust texture holds up well to various preparations, from sautéing to baking. A typical serving size is about one cup chopped, which is roughly 67 grams, offering a significant nutrient boost with minimal calories. It pairs well with acidic dressings, savory proteins, and other vegetables.
To reduce bitterness and soften the leaves for salads, massage raw kale with a little olive oil or lemon juice before adding other ingredients.
Incorporate kale into smoothies; its flavor is often masked by fruits, making it an easy way to boost nutrient intake without a strong taste.
Sauté kale with garlic and a splash of broth or olive oil for a quick and nutritious side dish, ensuring it's cooked until tender-crisp.
Add chopped kale to soups, stews, or pasta sauces during the last few minutes of cooking to allow it to wilt while retaining its nutrients.
Things to keep in mind
For most healthy adults, kale is safe to consume in typical serving sizes. However, individuals taking blood-thinning medications like warfarin should be mindful of their Vitamin K intake, as kale is very high in this vitamin, which plays a role in blood clotting. Sudden, large changes in Vitamin K intake can interfere with medication effectiveness. People with a history of kidney stones may also want to consume kale in moderation due to its oxalate content, which can contribute to stone formation in susceptible individuals. Otherwise, there are no widely documented significant cautions for kale at normal consumption levels.
Reader questions
Is kale healthy?
Yes, kale is considered very healthy, scoring 75/100 on FoodScore. It is a nutrient-dense, minimally processed (NOVA 1) vegetable packed with vitamins, minerals, and fiber. Its high content of Vitamin C, Vitamin A, calcium, and potassium makes it an excellent addition to a balanced diet.
Is kale good for weight loss?
Kale can be beneficial for weight loss due to its low calorie count (49 calories per 100g) and high fiber content (3.6g per 100g). Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its nutrient density also ensures you're getting essential vitamins and minerals without excess calories.
Is kale ultra-processed?
No, raw kale is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural nutritional integrity and is free from additives, artificial flavors, and excessive processing often found in ultra-processed foods.
How should I store fresh kale?
To keep kale fresh, store unwashed leaves in a plastic bag in the crisper drawer of your refrigerator. It can typically last for up to a week. For longer storage, you can wash, chop, and blanch kale before freezing it, which helps preserve its texture and nutrients.
What can I use instead of kale?
If you don't have kale, good leafy green substitutes include collard greens, Swiss chard, or spinach. Collard greens and Swiss chard offer a similar robust texture and nutrient profile, while spinach is milder but still provides a good source of vitamins and minerals. The best substitute depends on the recipe and desired flavor.
Does cooking kale reduce its nutritional value?
Cooking can slightly alter the nutrient content of kale, but it generally remains very nutritious. Some water-soluble vitamins like Vitamin C may be reduced with prolonged cooking or boiling. However, cooking can also make certain nutrients, such as Vitamin A, more bioavailable. Light steaming or sautéing is often recommended to retain most nutrients.