What are the Nutritional Facts about Kale?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Kale is a dark green leafy vegetable often called a “superfood” because it is very rich in vitamins, minerals, and antioxidants. Though not traditionally common in India, kale is now easily available and used in salads, smoothies, and sabzi. Kale is low in calories but very high in nutrition. Let us understand the nutritional facts about kale in simple Indian English.
Nutritional Value of Kale (Per 100 g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 49 kcal |
| Carbohydrates | 9 g |
| Fibre | 4 g |
| Protein | 4.3 g |
| Total Fat | 0.9 g |
| Sugars | 2 g |
| Vitamin A | 241 mcg |
| Vitamin C | 120 mg |
| Vitamin K | 390 mcg |
| Calcium | 150 mg |
| Iron | 1.5 mg |
| Potassium | 491 mg |
| Magnesium | 47 mg |
Key Nutritional Highlights of Kale
1. Very Low in Calories
- High nutrition with very few calories
- Ideal for weight loss diets
2. Extremely Rich in Vitamins
- Vitamin A for eye health
- Vitamin C for immunity
- Vitamin K for blood clotting and bone health
3. Good Plant-Based Protein
- Higher protein than most leafy vegetables
- Useful for vegetarians
4. High in Antioxidants
- Contains quercetin and kaempferol
- Helps fight inflammation
Health Benefits of Eating Kale
Boosts Immunity
- Very high vitamin C
- Helps body fight infections
Supports Heart Health
- Potassium helps control BP
- Fibre helps reduce bad cholesterol
Supports Bone Health
- Calcium + vitamin K strengthen bones
- Good for people who avoid dairy
Aids Weight Loss
- Low calorie + high fibre
- Keeps you full longer
Kale vs Spinach (Comparison)
| Feature | Kale | Spinach |
|---|---|---|
| Calories | Slightly higher | Lower |
| Vitamin C | Very high | Moderate |
| Vitamin K | Very high | High |
| Calcium | Higher | Lower |
| Taste | Strong | Mild |
Raw vs Cooked Kale
| Form | Benefit |
|---|---|
| Raw | More vitamin C |
| Lightly cooked | Better digestion |
| Overcooked | Nutrient loss |
👉 Light steaming is best.
Best Ways to Eat Kale
- Lightly sautéed with garlic
- Added to dal or sabzi
- In smoothies (small quantity)
- As salad (massage leaves with oil)
Who Should Be Careful with Kale?
- People on blood-thinning medicines (high vitamin K)
- Thyroid patients (avoid excess raw kale)
Final Thoughts
Kale is a highly nutritious leafy vegetable packed with vitamins A, C, K, fibre, and antioxidants. It supports immunity, heart health, bones, and weight loss. Eat it cooked or lightly steamed for best health benefits.