FoodScore
0/ 100
Very goodvegetable· 1 cup chopped

Kale (raw)

Kale scores a very good 75/100, primarily due to its rich micronutrient profile and high fiber content, making it a highly beneficial whole food.

  • Kale is a minimally processed (NOVA 1) whole food, contributing to its high FoodScore of 75.
  • A 100g serving provides 134% of the Daily Value for Vitamin C and 55% for Vitamin A.
  • It offers 3.6g of fiber per 100g, supporting digestive health and satiety.
  • With only 49 calories and 0g of added sugar per 100g, kale is a nutrient-dense choice.
  • Kale is a good source of essential minerals, including 10% DV for potassium and 12% DV for calcium.
  • Scores +10 points above the vegetable category average (65/100 across 68 foods).
Fiber
3.6g
13% of Daily Value
Protein
4.3g
9% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
38mg
2% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Micronutrients (Potassium, Calcium, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 75

Kale earns a strong FoodScore of 75 out of 100, placing it in the 'Very Good' category. This high score is largely driven by its excellent nutritional density and its status as an unprocessed food. It receives a significant bonus of +12 points for its rich micronutrient content, providing substantial amounts of Vitamin C (134% DV), Vitamin A (55% DV), Folate (15% DV), and key minerals like potassium (10% DV), calcium (12% DV), and magnesium (11% DV). The 3.6 grams of fiber per 100g also contribute a +3 bonus, supporting digestive health. As a NOVA class 1 food, meaning it is minimally processed, kale receives an additional +10 points, reflecting its natural and wholesome form. There are no penalties applied to kale, as it contains no added sugars, saturated fat, or sodium in amounts that would trigger deductions. To achieve an even higher score, kale would need to provide a higher protein content or additional beneficial fats like omega-3s, though its current profile is already exceptionally strong for a vegetable.

Health benefits

What the nutrients in kale (raw) actually do for you, grounded in established dietary science.

Supports Immune System Function

Kale is an excellent source of nutrients that are crucial for a healthy immune system. A 100g serving provides an impressive 134% of the Daily Value for Vitamin C, an antioxidant that helps protect cells from damage and supports various cellular functions of both the innate and adaptive immune systems. Additionally, it offers 55% of the Daily Value for Vitamin A, which plays a vital role in maintaining the integrity of mucosal surfaces, such as those in the respiratory and digestive tracts, forming a critical first line of defense against pathogens. Including kale regularly can help ensure adequate intake of these key vitamins, contributing to overall immune resilience.

Promotes Bone Health

Kale contributes to strong bone health through its notable mineral content. It provides 150mg of calcium per 100g, which is 12% of the Daily Value, a crucial mineral for bone structure and density. While dairy is often highlighted for calcium, plant-based sources like kale are also important, especially for those with dietary restrictions. Furthermore, kale contains 47mg of magnesium (11% DV), another mineral essential for bone formation and maintaining bone mineral density. The combination of these minerals in kale supports the complex processes involved in bone maintenance and repair, making it a valuable addition to a bone-healthy diet.

Aids Digestive Health and Satiety

The high fiber content in kale is beneficial for both digestive health and feelings of fullness. With 3.6 grams of fiber per 100g, kale contributes significantly to the recommended daily fiber intake, which is often lacking in the typical American diet. Dietary fiber helps regulate bowel movements, preventing constipation, and supports a healthy gut microbiome by providing nourishment for beneficial gut bacteria. This fiber also adds bulk to meals without significantly increasing calorie count, which can enhance satiety and help manage appetite, making kale a useful food for weight management efforts.

Supports Heart Health

Kale can play a role in supporting cardiovascular health due to its nutrient composition. It is naturally low in sodium (38mg per 100g) and contains no saturated or trans fats, which are dietary factors often associated with increased risk of heart disease. The presence of 491mg of potassium (10% DV) is also noteworthy, as potassium helps to balance fluid levels and can contribute to maintaining healthy blood pressure within the normal range. Furthermore, the fiber content in kale may help manage cholesterol levels, further supporting overall heart function. Incorporating kale into a balanced diet can be a simple way to boost intake of heart-friendly nutrients.

How to eat it

Kale is a versatile leafy green vegetable commonly used in American cuisine, often as a nutrient-dense addition to various dishes. It can be eaten raw in salads, blended into smoothies, or cooked in stir-fries, soups, and stews. A typical serving size is one cup chopped, which is roughly 67 grams, providing a substantial amount of vitamins and minerals for minimal calories. Its robust texture holds up well to cooking.

To reduce bitterness and tenderize raw kale for salads, massage the leaves with a small amount of olive oil or lemon juice before adding other ingredients.
Incorporate kale into smoothies by blending it with fruits like berries or bananas to mask its strong flavor while boosting nutrient content.
Sauté kale with garlic and a splash of broth or lemon juice for a quick and flavorful side dish that retains many of its nutrients.
Add chopped kale to soups, stews, or pasta dishes during the last few minutes of cooking to allow it to wilt without becoming overcooked and mushy.
Store fresh kale in the refrigerator in a plastic bag, ideally with a paper towel to absorb excess moisture, to maintain freshness for up to a week.
Things to keep in mind

While kale is highly nutritious, some individuals may experience mild digestive discomfort, such as bloating or gas, due to its high fiber content, especially if they are not accustomed to eating large amounts of fiber. Kale is also rich in Vitamin K, which can interfere with the effectiveness of anticoagulant medications like warfarin; individuals on such medication should consult their healthcare provider about consistent intake. For most healthy adults, consuming kale in typical serving sizes is safe and poses no significant health risks.

Reader questions
Is kale considered a healthy food?
Yes, kale is widely considered a very healthy food. It scores a 75/100 on FoodScore, placing it in the 'Very Good' category. This is due to its exceptional nutrient density, providing high amounts of vitamins A and C, along with good levels of fiber, potassium, and calcium, all for very few calories. It is also a minimally processed, whole food.
Is kale good for weight loss?
Kale can be a beneficial food for weight loss. It is very low in calories (49 calories per 100g) and high in fiber (3.6g per 100g), which helps promote feelings of fullness and satiety, potentially reducing overall calorie intake. Its nutrient density means you get many essential vitamins and minerals without consuming excess calories.
Is kale an ultra-processed food?
No, raw kale is not an ultra-processed food. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates that it is consumed in its natural state or has undergone minimal alterations like washing or chopping, retaining its inherent nutritional value.
How should I prepare kale to reduce bitterness?
To reduce kale's natural bitterness, especially when eating it raw, try massaging the leaves. After washing and de-stemming, gently rub the chopped leaves with a small amount of olive oil or lemon juice for a minute or two. This breaks down some of the tough fibers and mellows the flavor, making it more palatable for salads.
What can I use instead of kale if I don't like it?
If you don't enjoy kale, good leafy green alternatives include spinach, collard greens, or Swiss chard. While each has a slightly different nutrient profile, they all offer significant vitamins and minerals. Spinach is milder, while collards and chard have a heartier texture similar to kale when cooked.
Does cooking kale reduce its nutritional value?
Cooking kale can slightly alter its nutrient content, but it remains highly nutritious. Some water-soluble vitamins, like Vitamin C, may be reduced with prolonged cooking or boiling. However, cooking can also make some nutrients, such as certain antioxidants, more bioavailable. Steaming or light sautéing are good methods to retain most of its nutritional benefits.
Is kale good for heart health?
Yes, kale is beneficial for heart health. It is low in sodium and free of saturated and trans fats, which are important for cardiovascular well-being. Its potassium content (10% DV per 100g) can help manage blood pressure, and its fiber may contribute to healthy cholesterol levels. These factors collectively support a healthy heart.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20