What Is The Nutritional Value Of Kale

Nutritional Value Of Kale

If you’re looking for the next great superfood to boost your health, then Kale is the definite go-to green. Hit any supermarket these days, and you will find the produce section packed to the brim with this leafy green food. This, coupled with its health-boosting powers, nutrients and popularity, has made Kale the next big thing. Read on to find out some of the reasons to add Kale to your diet.

Nutritional Value Of Kale

Kale, also known as borecole, is one of the commonly eaten and nutritious green leafy vegetables. Botanically, it belongs to the species of Brassica oleracea and is included in the family of cauliflower, broccoli, collard greens, spring greens and Brussels sprouts.

Nutritional Value of Kale

Kale is nutritious and contains a good amount of dietary fibre. It is closer species to wild cabbage and is commonly consumed too. The nutritional value of kale is given below-

Calories in Kale

100 gm of Kale contains 28 calories with three calories from fat, 20 calories from carbohydrates, two calories from dietary fibre and 4.6 calories from protein. Total carbohydrate content in 100 gm of Kale is 5.6 g with 2 g of dietary fiber and 1.3 g of sugar. It also contains 1.9 g of protein in it.

Vitamins in Kale

100 gm of Kale contains:

  • 13626 IU of vitamin A.
  • 41 mg of vitamin C.
  • 0.9 mg of vitamin E.
  • 817 mcg of vitamin K.
  • 0.1 mg of thiamin.
  • 0.1 mg of riboflavin.
  • 0.5 mg of niacin.
  • 0.1 mg of vitamin B6.
  • 13 mcg of folate.
  • 0.4 mg of choline and 0.3 mg of betaine.

Minerals in Kale

100 gm of Kale contains 72 mg of calcium, 0.9 mg of iron, 18 mg of magnesium, 28 mg of phosphorus, 228 mg of potassium, 23 mg of sodium, 0.2 mg of zinc, 0.2 mg of copper, 0.4 mg of manganese and 0.9 mcg of selenium in it.

Fats and Fatty Acids in Kale

100 gm of Kale contains 0.4 g of total fat with 0.1 g of saturated fat, 0.2 g of polyunsaturated fat, 103 mg of total omega-3 fatty acids and 79 mg of omega-6 fatty acids.

Overall, Kale contains 272% of vitamin A, 68% of vitamin C, 7% calcium, and 5% iron. Moreover, the nutrition of kale contains 71% of carbs, 12% of fats and 17% protein in it.


Antioxidants are powerful in combating free radicals and the damage that they do to your body. In addition, antioxidants have the important job of repairing this damage and helping to minimise it in the first place. Luckily for you, Kale is rich in antioxidants, such as beta-carotene and polyphenols.

This is great news for your cardiovascular system, as they are cardioprotective. There is also some evidence that antioxidants can lower blood pressure and reduce depression.

Vitamin C

It is not surprising that Vitamin C is a great way to boost your health. However, it is a little known fact that Kale is a great source of this vitamin and can have hugely positive outcomes on your health. Vitamin C is a vital part of the collagen synthesising process, increasing the immune system. Even more surprising is that Kale contains more vitamin C than an orange, making it the perfect immune-boosting food.

Reduced Cholesterol

Eating Kale regularly can help reduce cholesterol levels by up to 10%, a great boost. If you are concerned about your cholesterol, heart risk, or overall health, eating regular portions of Kale can help you cut down on your risk factors and ensure that you feel healthier!

Vitamin K

A lesser-known vitamin is Vitamin K, which is responsible for blood clotting. This is vital if you are injured, allowing you to heal faster. However, blood that is too thin is also dangerous, and vitamin K is fantastic at balancing this blood clotting ability within the body. Kale contains high amounts of this vitamin, giving you another reason to try out the latest superfood.


It’s hard to think that a leafy green like Kale contains any fat, but in reality, Kale contains a hearty amount of Omega-3, an essential fatty acid that helps boost your immune system, boost health, improve your brain function, and so much more.

So next time you find yourself in the supermarket, wondering what to get, consider putting some Kale in your shopping trolley and seeing what this superfood can do for you. The nutritional value of kale is certainly tremendous.

This leafy green is rich in fibre and protein and low in calories, making it the perfect, filling snack or meal accompaniment. Enjoy Kale as chips, in a salad, stir-fry, and so much more. You are limited only by your imagination! And after all, with all the benefits, health-boosting properties and options for Kale-based meals, it is hard to pass up an opportunity this good.