Kale is rich in fiber, antioxidants, calcium and vitamins A, C, E and K. It may support digestion, immune health, build strong bones and protect against cancer. From salads and smoothies to chips, salads and pasta, it’s surprisingly versatile.
Kale has recently taken center stage in the health-food arena. In fact, people think of it as the epitome of a healthy vegetable. And they’re onto something! Kale is packed with health-promoting nutrients like fiber, antioxidants and vitamins A, C, E and K. Plus, it’s surprisingly versatile. So, you can use it in everything from your morning smoothie to a lunchtime salad to countless dinnertime recipes.
Read on to learn all about kale’s many health benefits, plus tasty ways to add more of this nutritious leafy green to your meals and snacks.
Health Benefits of Kale
Helps Keep Your Digestive System Regular
“One of the key health benefits of kale is its high fiber, which supports healthy digestion and may relieve constipation,” says Megan Huff, RDN, LDN. One cup of cooked kale has 5 grams of fiber. That’s 18% of the 28-gram Daily Value. Most of its fiber is insoluble fiber, which is especially beneficial for preventing or managing constipation. Insoluble fiber works by adding bulk to your stool, helping it pass more quickly. Kale’s fiber is so beneficial that one study found that eating kale daily for four weeks helped constipation-prone women have more regular bowel movements.
May Protect Against Cancer
Eating two to three weekly servings of antioxidant-rich leafy greens, like kale, may help lower the risk of skin, breast and stomach cancers, according to the USDA. “Since kale is a member of the crucifer family alongside vegetables like broccoli and cauliflower, it contains plant chemicals like sulforaphane and indole-3-carbinol, which are both anticancer and powerfully detoxifying for the body,” says Seema Shah, M.P.H., M.S., RD. Kale is also rich in folate and vitamin C, which additionally protect against cancer by helping repair damaged DNA.
Helps Strengthen Your Immune System
Your immune system works 24/7 to protect your body from infectious invaders. Yet, to function at its best, it requires certain nutrients. You probably know that vitamin C supports immune health. And 1 cup of cooked kale delivers nearly one-quarter of the DV of this immune-enhancing vitamin! In addition, kale is a good source of vitamins A and E, which also help keep your immune system strong.
May Promote Bone Health
Milk isn’t the only food that supports bone health. Kale contains key bone-building nutrients like calcium and vitamin K. One cup of cooked kale gives you 177 milligrams of calcium (14% of the DV). It’s also an excellent source of vitamin K, providing more than four times the DV. While we don’t hear as much about vitamin K, this nutrient helps form proteins and enzymes required for bone metabolism. It’s so important that studies have linked vitamin K deficiency to a higher risk of bone fractures.
Nutrition Information for Kale
One cup of cooked kale contains the following nutrients:
Calories: 43 Carbohydrates: 6 gDietary fiber: 5 g Total sugar: 1 g Protein: 3 gTotal fat: 1 gSaturated fat: 0 gSodium: 19 mgPotassium: 170 mgVitamin A: 3,450 IUVitamin C: 21 mgVitamin E: 2 mgVitamin K: 493 mcgFolate: 77 mcg
Is Kale Safe for Everyone to Eat?
Kale’s vitamin K can interact with blood-thinning medications, like warfarin. That doesn’t mean you can’t eat kale if you take these medicines. The key is to keep your vitamin K intake consistent. So, speak with your doctor to determine the right balance for your needs. You’ll also want to consult with your doctor if you have kidney disease, as kale’s high potassium may be an issue.
While not harmful, kale’s fiber may cause gas and bloating for people with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). “In these instances, it’s best to limit consumption or cook kale thoroughly to avoid stomach upset,” says Alyssa Smolen, M.S., RDN, CDN.
5 Ways to Enjoy Kale
Sauté it. “Whichever way you prepare kale, I always recommend eating it with some fat, either plant or animal-based, to assist with fat-soluble vitamin absorption,” says Shah. Enter sautéed kale. “Cook kale with garlic, olive oil and a splash of lemon juice or vinegar for a flavorful side,” suggests Juliana Crimi, RD, M.H.Sc.
Toss it into salads. Kale makes a hearty, nutritious base for salads, whether you use it alone or mix it with other greens. “Massaging it with olive oil and lemon juice helps soften its texture,” says Crimi. If you’ve never massaged kale before, our Massaged Kale Salad with Roasted Squash & Chickpeas can get you started.
Fold it into a quiche, casserole or pasta. They’re all tasty ways to get your kale fix. Try our Cheddar & Kale Quiche for breakfast, brunch or a light lunch. Or, for a quick weeknight dinner, you can’t beat this One-Pot Italian Sausage & Kale Pasta.
Blend it into smoothies. Adding kale to a smoothie makes getting your greens a cinch. For a double dose of greens, whip up this Kale & Spinach Smoothie.
Bake a batch of kale chips. Turn kale into a crispy snack by making some kale chips. “You can make this by simply washing the kale, separating the leaves from the stem, adding some oil and seasonings, and gently baking it in the oven until crispy,” says Shah.
The Bottom Line
There’s a reason kale always seems to be in the nutrition spotlight. This dark, leafy green is filled with fiber, calcium, antioxidants and vitamins A, C, E and K. Kale’s impressive nutrient profile may support gut health, protect against certain cancers, fortify your immune system and keep your bones strong and healthy. From smoothies to salads to quiches, casseroles, pastas and even chips, there are countless ways to enjoy it. So, grab a bunch today!
Frequently Asked Questions
Is it OK to eat kale every day?
Most people can absolutely eat kale every day. However, if you are on blood-thinning medications or have kidney disease, speak with your health care provider first. Some of the nutrients in kale may be problematic for people with these conditions when consumed in large amounts.
What does kale do for my body?
Kale is rich in vitamins, minerals, fiber and antioxidants. It may promote gut, bone and immune health and may protect against certain kinds of cancer.
What is healthier, spinach or kale?
Kale and spinach are both nutrient-dense leafy greens. They are both rich in folate and vitamins A, C, E and K. However, spinach has notably more calcium, iron and potassium.