Super source
Fibre
4.83 g · 17% DV target
A robust and earthy brassica with fibrous leaves that retain their structure when cooked, kale is recognized as one of the most nutrient-dense vegetables available for human consumption.
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 .710
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 .12
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 .1012
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
4.83 g · 17% DV target
0.54 g · Top 5% of vegetables
299 μg · 33% DV target
2.59 mg · 17% DV target
320 μg · 267% DV target
112 mg · 125% DV target
Store in a breathable bag in the crisper drawer.
Highly resilient crop with low water requirements compared to other leafy greens.
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.