How healthy is kale?
Is kale healthy? Yes, for most people. Kale scores 98/100 on the HowHealthyIs Score: 100 g provides 35 kcal, 93 mg vitamin C and 241 µg vitamin A. It is rich in vitamins A, C and K and is one of the better plant sources of calcium you can actually absorb. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kale ranks higher than 98% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Vitamin A77%
- Calcium56%
- Fiber42%
- Iron25%
- Magnesium22%
- Potassium21%
- Protein17%
- Vitamin E13%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 372 minus 9 = 363. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kale?
Calories7kcal
Protein0.6g
Carbohydrates0.9g
Fat0.3g
Fiber0.9g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 35 kcal | 7 kcal | |
| Protein | 2.9 g | 0.6 g | 1% |
| Carbohydrates | 4.4 g | 0.9 g | 0% |
| Fiber | 4.1 g | 0.9 g | 3% |
| Sugars | 1 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.5 g | 0.3 g | 0% |
| Saturated fat | 0.2 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 241 µg | 51 µg | 6% |
| Vitamin C | 93 mg | 20 mg | 22% |
| Vitamin E | 0.7 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 254 mg | 53 mg | 4% |
| Iron | 1.6 mg | 0.3 mg | 2% |
| Potassium | 348 mg | 73 mg | 2% |
| Magnesium | 33 mg | 6.9 mg | 2% |
| Sodium | 53 mg | 11 mg | 0% |
Source: USDA FoodData Central, "Kale, raw" (FDC 168421). Values rounded.
Why is kale good for you?
- 20 mg vitamin C in 1 cup chopped, 22% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Salads (massage it with a little oil and lemon)
- Soups, stews and smoothies
What should you watch out for?
- Very high in vitamin K. If you take warfarin, aim for a consistent amount week to week.
Similar foods
Kale is already one of the most nutrient-dense vegetables we cover.
How does kale compare?
Common questions about kale
How many calories are in kale?
100 g of kale has 35 kcal. A typical portion, 1 cup chopped (21 g), has about 7 kcal.
How much protein is in kale?
Kale has 2.9 g of protein per 100 g, or about 0.6 g in 1 cup chopped.
Is kale good for weight loss?
Kale is low in calories (35 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.