Calories in Kale: Nutritional facts for Kale Types

A 100 gram serving of raw kale (curly or Lacinato) contains 49 calories. 100 grams of boiled kale contain 28 calories due to water absorption and slight nutrient changes.

One kilogram (1000g) of raw kale contains 490 calories. One kilogram of boiled kale contains 280 calories.

One cup of chopped raw kale (67g) contains 33 calories. One cup of cooked, boiled kale (130g) contains 36 calories.

Kale is renowned as a nutritional powerhouse, packed with an impressive array of vitamins, minerals, antioxidants, and fiber, offering numerous health benefits, including:

• Rich in Vitamin K: Kale is one of the world's best sources of Vitamin K, crucial for blood clotting and playing a key role in bone health by aiding calcium binding and bone mineralization. (National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals)
• Loaded with Vitamin C: It is an excellent source of Vitamin C, a powerful antioxidant that supports immune function, protects cells from oxidative damage, and is essential for collagen synthesis, promoting healthy skin and tissues. (National Institutes ofH, Office of Dietary Supplements. Vitamin C Fact Sheet for Health Professionals)
• High in Beta-Carotene (Vitamin A precursor): Kale provides a significant amount of beta-carotene, which the body converts into Vitamin A. Vitamin A is vital for good vision, immune function, cell growth, and skin health. (National Institutes of Health, Office of Dietary Supplements. Vitamin A Fact Sheet for Health Professionals)
• Packed with Powerful Antioxidants: Beyond Vitamins C and A, kale contains numerous other antioxidants, including quercetin and kaempferol, as well as various flavonoids and polyphenols. These compounds help combat oxidative stress and may protect against chronic diseases. (Sikora E, Cieślik E, et al. 2008. The antioxidant activity of selected cruciferous vegetables)
• Source of Fiber: Kale is high in dietary fiber, which promotes digestive health, helps prevent constipation, supports a healthy gut microbiome, aids in blood sugar control, and can contribute to feelings of fullness, supporting weight management. (Anderson JW, Baird P, et al. 2009. Health benefits of dietary fiber)
• Contains Glucosinolates with Potential Anti-Cancer Properties: As a cruciferous vegetable, kale is rich in glucosinolates. These compounds break down into isothiocyanates and indoles, which have demonstrated anti-cancer effects in numerous studies by helping to detoxify carcinogens and inhibit cancer cell growth. (Higdon JV, Delage B, et al. 2007. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis)
• Source of Minerals: Kale provides important minerals like manganese (essential for enzyme function and metabolism), calcium (for bone health, though its bioavailability can be affected by oxalates), copper, and potassium (important for blood pressure regulation).
• Contains Lutein and Zeaxanthin for Eye Health: Kale is a good source of lutein and zeaxanthin, carotenoid antioxidants that accumulate in the retina and help protect the eyes from damage caused by blue light and oxidative stress, reducing the risk of age-related macular degeneration. (Ma L, Lin XM. 2010. Effects of Lutein and Zeaxanthin on aspects of Eye Health)

There are a few potential downsides to consuming kale for some people, including:

• Contains Goitrogens (for those with thyroid issues): Like other cruciferous vegetables, kale contains goitrogens, compounds that can interfere with thyroid hormone production, particularly in individuals with iodine deficiency or pre-existing hypothyroidism, especially when consumed raw in very large quantities. Cooking kale typically reduces its goitrogenic potential. (Messina M, Redmond G. 2006. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature)
• High in Vitamin K (Potential Interaction with Blood Thinners): Due to its extremely high Vitamin K content, individuals taking blood-thinning medications like warfarin (Coumadin) should maintain a consistent intake of kale and consult with their doctor. Large, sudden changes in Vitamin K intake can interfere with the medication's effectiveness. (National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals)
• May Cause Digestive Discomfort (Gas and Bloating): Kale is high in fiber and contains raffinose, a complex sugar that can be difficult for some people to digest. This can lead to gas, bloating, and abdominal discomfort, particularly if consumed raw in large amounts or if one is not accustomed to a high-fiber diet. (Barrett JS, Gibson PR. 2012. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?)
• Contains Oxalates: Kale contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals, particularly calcium oxalate stones. Those with a history of such kidney stones might need to moderate their intake of oxalate-rich foods, including kale. (Siener R, Honow R, et al. 2006. Oxalate content of cereals and cereal products)

Yes, kale is good for you. It is one of the most nutrient-dense foods available, packed with an impressive array of vitamins (especially A, C, and K), minerals, fiber, and powerful antioxidants and bioactive compounds like glucosinolates. Its high fiber content promotes digestive health and can aid in blood sugar control, while its antioxidants help combat oxidative stress and may reduce the risk of chronic diseases, including heart disease and certain cancers. Research consistently supports the health benefits of consuming cruciferous vegetables like kale as part of a balanced diet (Zhang X, Shu XO, et al. 2011. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality). While considerations exist for individuals with specific thyroid conditions or those on blood thinners due to its goitrogen and Vitamin K content, for the vast majority of people, kale is a highly beneficial food.

Yes, kale is widely considered a "superfood." The term kale superfood status is attributed to its exceptionally high concentration of vitamins (A, C, K), minerals (manganese, calcium), antioxidants (like quercetin and kaempferol), fiber, and beneficial plant compounds such as glucosinolates, all within a very low-calorie package. While "superfood" is a marketing term rather than a strictly scientific one, kale fits the popular definition due to its outstanding nutrient density and the array of potential health benefits associated with its regular consumption, including supporting heart health, eye health, and potentially reducing the risk of certain chronic diseases.

The calorie content among different common kale types is very consistent, ranging from 45 to 50 calories per 100g raw. Baby kale, being young leaves, also falls within this very low-calorie range. The slight variations that might exist are generally negligible for dietary planning purposes. The primary nutritional differences between these types, such as the higher anthocyanin content in Redbor kale, relate to their specific phytonutrient profiles rather than significant deviations in overall calories, protein, fat, or carbohydrate content. All varieties of kale are considered exceptionally low-calorie, nutrient-dense leafy greens.

No, the kale macros (protein, fat, carbohydrates) do not significantly change based on the common types of kale like curly, Lacinato, or red kale when comparing them raw per 100g. All these varieties have a very similar composition: high in carbohydrates (primarily from fiber and some natural sugars), a good amount of protein for a leafy green, and very low in fat.

When cooked, the kale macros per 100g can appear to change. For example, if 100g of raw curly kale is boiled, it will absorb some water and some water-soluble nutrients may leach out. If you then take 100g of that cooked kale, the concentration of fiber, protein, and remaining carbohydrates might be slightly lower on a per-gram basis compared to 100g of raw kale because the cooked portion now contains more water. 

But if kale is sautéed and loses some moisture without significant fat addition, the macros per 100g of the cooked product might appear slightly more concentrated. Water-soluble vitamins like Vitamin C and folate are the nutrients most susceptible to loss during cooking processes, especially boiling, while minerals and fiber are generally more stable, though some mineral leaching can occur with boiling if the cooking liquid is discarded. The core macronutrient ratios of the kale plant itself don't fundamentally alter between types like green or red kale.

Kale's strong and somewhat bitter flavor profile makes it an extremely unconventional ingredient for desserts, and it is not featured in any traditional or mainstream dessert recipes. 

Kale (Brassica oleracea var. sabellica or acephala) is one of the oldest cultivated forms of cabbage, with its origins tracing back to the Eastern Mediterranean or Asia Minor over 2,000 years ago. Unlike headed cabbages, early kale varieties were non-heading, leafy plants. It was a significant food crop for the ancient Greeks and Romans, valued for its hardiness and nutritional properties. Throughout the Middle Ages, kale was a staple green vegetable across much of Europe, particularly in colder regions where other vegetables struggled to grow. It was brought to the Americas by European settlers in the 17th century. 

A historically significant dish featuring kale is Caldo Verde, a traditional Portuguese green soup. This hearty soup consists of potatoes, thinly sliced collard greens or kale, onions, garlic, and often includes slices of chouriço or linguiça sausage. Caldo Verde is considered a national dish of Portugal, with regional variations, and its comforting nature speaks to kale's long history as a nourishing staple. It remains a popular dish in Portuguese homes and restaurants worldwide.