Kale

What Kale Provides

Kale is one of the most nutrient-dense leafy greens by weight. It is very high in vitamin K, vitamin C, and vitamin A, and unlike spinach it is a low-oxalate green, so the calcium it contains is relatively well absorbed. It also provides manganese and a range of carotenoids including lutein and zeaxanthin.

Nutrition Highlights

Vitamin K

One cup of chopped raw kale provides about 82 µg of vitamin K — more than half the daily requirement from only 21 g of food. Vitamin K is essential for blood clotting and contributes to bone health.

Vitamin C and Vitamin A

A cup supplies roughly 19 mg of vitamin C and 103 µg of vitamin A. Vitamin C supports immune function and collagen formation; vitamin A contributes to normal vision.

Calcium and Low Oxalate Content

Kale provides about 32 mg of calcium per cup. Because kale is low in oxalates, this calcium is absorbed more efficiently than the calcium in spinach, making kale a useful plant source of the mineral.

Carotenoids and Antioxidants

Kale contains lutein, zeaxanthin, and beta-carotene, along with glucosinolates. Lutein and zeaxanthin concentrate in the retina and are being studied for their role in eye health.

How to Include Kale in a Balanced Diet

• Massaged raw with olive oil and lemon as a salad base.
• Roasted with a little oil until crisp as kale chips.
• Wilted into soups, stews, and pasta dishes.
• Blended into smoothies with fruit to soften the flavour.
• Sautéed with garlic and chilli as a side dish.

Who Might Want to Watch Portions

Kale is very high in vitamin K, so people taking blood-thinning medication such as warfarin should keep their intake consistent day to day and discuss any major changes with their doctor. Cruciferous vegetables can cause bloating in some people; cooking reduces this. People with thyroid conditions may be advised not to eat very large amounts of raw cruciferous vegetables, though normal dietary amounts are generally considered fine.