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8 Kale Nutrition Facts: A Powerhouse Food

Kale nutrition facts, kale in grocery store

When it comes to superfoods, kale tops many lists for good reason. This dark, leafy green contains a ton of nutrients and only a few calories. Additionally, diets high in kale may prevent many common health woes.

Kale’s popularity tops that of many other “fad” foods due to its high nutrient content as well as its ease of preparation. Kale tastes great eaten raw and also adds a distinct flavor to soups and smoothies. Nearly every eating plan benefits from including more kale. Here are a few kale nutrition facts to show you why!

1. Kale Contains Few Calories

According to kale nutrition facts, one serving of kale contains fewer than 50 calories, meaning consuming impressive quantities of the veggie won’t result in a need to buy larger pants. The slightly bitter taste of this superfood pairs perfectly with low-calorie lemon vinaigrette.

Plus, enjoying a kale salad for lunch eliminates the wait at the break room’s sole microwave.

2. Kale Packs a Powerful Nutrient Punch

Reading the kale nutritional facts makes it instantly clear why this cabbage-family staple has become the darling of dieters and doctors alike. Like spinach, kale contains a high level of protein, making it popular among vegans and vegetarians.

Kale contains more than the recommended daily amount of vitamins A and C. Additionally, the veggie contains a high level of magnesium, making it a godsend for many migraine sufferers.

Those with eye problems will benefit from the high levels of lutein and beta-carotene found in kale leaves too.

3. Kale Works in Nearly Any Meal

Kale isn’t only for lunchtime salads either. Kale tastes as delicious cooked as it does raw. Plus, it adds a satisfying crunch to anything from breakfast omelets to lasagna.

You might also try adding kale to minestrone soup to boost the already-high vitamin content of this comforting favorite. Add kale to quinoa-based dishes for an added protein boost. Cook up risotto or beans with kale for a simple vegan dinner high in essential nutrients.

4. Kale Lowers Heart Disease Risk

Consuming more kale may help lower the risk of heart disease in several ways. The low calorie content of the green, for example, makes it easy for regular consumers to lose excess weight that can strain the cardiac muscle.

Also, the high potassium content of kale helps keep the heart’s electrical impulses firing normally. Those who eat diets high in leafy greens such as kale typically have more favorable cholesterol levels.

Plus, eating a salad containing the veggie before digging into an entree results in consuming fewer calories overall.

5. Kale Nutrition Facts: It helps Digestion

Furthermore, kale aids digestion in two ways. Firstly, the high fiber content of kale helps keep the bowels moving smoothly, easing painful constipation.

Additionally, kale contains high levels of vitamin B6, a nutrient critical to intestinal health. When a vitamin B6 deficiency occurs, the body cannot properly convert food into usable energy.

6. Kale Comes in Many Varieties

Kale is kale, right? Not exactly! Just like lettuce, kale comes in several varieties, each with slightly different flavors and kale nutrition facts.

Most people think of curly kale first. This variety dominates the majority of salads in the U.S.

In comparison, Red Russian kale tastes slightly sweeter than its green counterparts. Chinese kale serves as an excellent broccoli substitute and is a key part of many Asian stir-fry dishes.

7. Kale Helps Stave Off Gum Disease

The high-nutrient content of kale does much to promote healthy teeth and gums too. Chewing kale helps the mouth produce more saliva, which naturally washes food particles and bacteria from tooth surfaces.

Kale also contains a relatively high level of calcium. If you don’t already know, calcium is a mineral critical for keeping teeth strong.

Those who suffer from an iron deficiency become prone to oral ulcers, which can allow bacteria to enter the bloodstream. Kale provides a healthy source of iron, which is especially important for those who don’t eat red meat.

8. Kale Grows in Cold Weather

Kale’s cold-heartiness makes it a popular vegetable in northern climates where fresh greens can prove hard to come by during the winter months. Kale can grow in temperatures as low as 10 degrees Fahrenheit.

And what about in warmer weather? The chemical composition of kale keeps insect pests at bay.

Go Crazy for Kale

Few foods that taste as all-around yummy as kale possess even half the nutrient content of this powerhouse green. Plus, the versatility of kale makes it perfect for salads, soups, and entrees alike.

Those who want to boost their intake of vitamins, minerals, or protein without the extra calories would do well to enjoy the benefits of this delicious superfood. Now you know the main kale nutrition facts!

About the Writer

Kate is a lifestyle and wellness journalist from Pennsylvania. She particularly enjoys writing about topics related to women’s health and well-being. If you like her work, you can subscribe to her blog, So Well, So Woman.

Are you a kale fan? Or do you have another go-to food for its nutritional benefits?

15 thoughts on “8 Kale Nutrition Facts: A Powerhouse Food”

  1. Kate Harveston

    Thanks so much for all the positive comments, everyone! I love kale too (obviously ;) and I’m glad you all found my post beneficial! Thanks for being readers at When Women Inspire :)

  2. I’ll have to add more kale to my diet! Kale is a recent addition to the shelves over here. The first I heard of it was just a few years ago when my son-in-law started to grow it. I do like it in salads and stir-fries but don’t add it often enough. Thanks for convincing me I should.

  3. I added a couple of handfuls into the can of soup I made for lunch today. I’ve been making kale smoothies for six days of the week ever since my cancer diagnosis. I also grew my first crop of it last year.

  4. I was surprised when I first tried kale – I really liked it. One of my friends said to lightly brush it with olive oil, sprinkle with salt and bake it for a while. It makes very thin crunchy crisps. Also great in smoothies with banana, almond milk and blueberries.

  5. Fabulous post, Kate. We grow Kale every year starting in Autumn, which is the season we are currently enjoying here in Australia. Tomorrow I plan on baking with Kale on the menu. We’ll be enjoying Kale chips! Yum.

  6. We were watching the television show called “The Kitchen” last week and they made a pesto using kale, basil and other herbs. There are many ways to use it and after reading this, I’ll be buying more of it.

  7. It’s been a few years since I last ate kale and, that’s when I tried it for the first time and I liked it. It’s a reminder I need to buy this again and add it to my diet more often. I have never had it raw though. Just assumed it had to be cooked. But I assume, although I may be wrong and surprise myself, but I don’t think I would enjoy it raw.
    This post has given me other ideas how to have kale as well as learning some benefits from it, that I did not know.

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