A Quick Summary of Kale

Kale is full of vitamin K and C. It also contains lutein which is good for your blood and your eyes.

Nutrient Info

Each cup of kale contains the following:

Type Quantity
Calories 33
Fat 0.6g
Carbohydrates 6g
Protein 2.9g

Why Kale is Good

  • Given that it’s calorie content is so low, kale is one of the most nutrient dense foods on the planet. A single serving contains vitamins A, K, C, and B6 as well as manganese, calcium, copper, potassium, phosphorus, iron, and magnesium. Two of the grams of carbs come from fiber and most of the fat is the healthy omega-3 fatty acid, alpha linolenic acid.
  • Kale does wonders for your cardiovascular system. Kale can lower cholesterol levels and thus lower your risk of heart disease. One study showed that steamed kale is actually 43% as potent as cholestyramine–a certain cholesterol lowering drug.
  • Kale is loaded with antioxidants including vitamin C, beta-carotene, and various flavonoids. Many of the antioxidants it contains have anti-inflammatory and anti-cancer effects.
  • One serving contains seven times your daily value of vitamin K. Vitamin K is necessary for maintaining bone health and is critical for blood clotting. A diet high in vitamin K can also help protect against various cancers.
  • Eating kale is a great way to detoxify your body. It contains both sulfur and fiber which will detox your body and help maintain a healthy liver. It is also a weight loss friendly food–it’s low in calories but still contains a significant amount of protein and fiber. ¬†Also, because of the low calories and high water content, it has a low energy density.

Why Kale Might Be Bad

  • With a combination of other factors such as an iodine deficiency, kale can lead to an increased risk of thyroid problems. While possible, having a thyroid problem due to kale is very unlikely especially if you live in an area where iodine deficiencies are not an issue.


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