Kale-Health Benefits And Nutritional Facts

Kale, or leaf cabbage, belongs to a group of cabbage cultivars grown for their edible leaves, although some are used as ornamentals. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Cruciferous vegetable that is rich in nutrients. It may offer a range of health benefits for the whole body.

Kale is one of the healthiest and most nutritious plant foods. Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients.


The nutrients present in kale can help to prevent various health problems.

  • Reduces the risk of cardiovascular diseases
  • Lowers cholesterol levels
  • Maintains skin and hair health
  • Fights against cancer
  • Maintains Bone and eye health
  • Improves digestion
  • Rich in vitamin C and other antioxidants
  • Helps in weight loss
  • Prevents diabetes

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Antioxidants help the body remove unwanted toxins. These toxins, known as free radicals, are unstable molecules, but if too many build up in the body, they can lead to cell damage. This may result in health problems such as inflammation and diseases. Experts believe that free radicals may play a role in the development of cancer.

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. Vitamin K is absolutely critical for blood clotting, and does this by activating certain proteins and giving them the ability to bind calcium. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

Nutritional Facts

Kale is very high in nutrients and one of the most nutrient-dense foods on the ‘earth‘, but very low in calories. They are rich in fiber, antioxidants, calcium, vitamins C and K, iron, beta-carotene as well as various flavonoids and polyphenols. In 1 cup (67 g) of kale 56% of moisture is present.

NutrientsAmount per 67 g (1 cup)
Energy33.5 kcal
Carbohydrates6.7 g
Protein2.2 g
Fat0.5 g
Fiber1.3 g
Phosphorus37.5 mg
Sodium28.8 mg
Potassium299 mg
Iron1.1 mg
Omega 3 fats121 mg
Magnesium22.8 mg
Vitamin C80.4 mg
Folate (vitamin B9)19.4 mcg
Vitamin K547 mcg

Most important minerals are found in kale, which are generally lacking in the modern diet. They include calcium, potassium and magnesium. Lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale helps to reduced risk of macular degeneration and cataracts.