Kale Nutrition Benefits and Facts

Nutritional summary

Kale is classified as a "powerhouse" vegetable, ranking 15th in a CDC study of 47 fruits and vegetables for its density of 17 essential nutrients linked to a lower risk of heart disease and other chronic conditions .
The plant contains glucosinolates (sulfur-containing compounds) that break down into bioactive molecules like isothiocyanates and indole-3-carbinol when chopped or chewed, which are being studied for their potential to regulate hormones and protect cells .
It is a significant source of carotenoids, specifically beta-carotene (a precursor to vitamin A) and lutein (a pigment concentrated in the eye), as well as vitamin K and dietary fiber .
While highly nutritious, kale contains pro-goitrin, a compound that can be converted into goitrin, which may interfere with thyroid hormone synthesis by binding iodine .
Early research and clinical studies suggest that regular kale consumption may assist with glycemic control (blood sugar regulation) and lipid metabolism (cholesterol management) .

Interesting fact

During World War II, the cultivation of kale was encouraged in the United Kingdom as part of the 'Dig for Victory' campaign because it was easy to grow and provided essential nutrients to supplement rations.

Standout nutrients

EPIC

SOURCE

Vitamin K

EPIC

SOURCE

Vitamin C

EPIC

SOURCE

Biotin

EPIC

SOURCE

Ascorbic acid

kcal per 100g

Protein3.96g

Fat1.18g

Carbs2.14g

Fiber4.83g

Sugar1.74g

Fat breakdown

Polyunsat0.64g

Monounsat0.05g

Saturated0.14g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Highly resilient crop with low water requirements compared to other leafy greens.

Confidencehigh

Storage

Refrigerate

5–7 days

Store in a breathable bag in the crisper drawer.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Nutritional, Therapeutic, and Functional Food Perspectives of Kale (Brassica oleracea var. acephala): An Integrative Review - PMC

[1]pmc.ncbi.nlm.nih.gov

Kale - The Nutrition Source - Harvard University

[2]nutritionsource.hsph.harvard.edu

Lentil and Kale: Complementary Nutrient-Rich Whole Food Sources to Combat Micronutrient and Calorie Malnutrition - PMC

[7]pmc.ncbi.nlm.nih.gov

Curly Kale (Brassica oleracea var. Sabellica L.) Biofortified with 5,7-Diiodo-8-quinolinol: The Influence of Heat Treatment on Iodine Level, Macronutrient Composition and Antioxidant Content - PMC

[10]pmc.ncbi.nlm.nih.gov

Iodine enriched kale (Brassica oleracea var. sabellica L.)—The influence of heat treatments on its iodine content, basic composition and antioxidative properties - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

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