The health benefits of kale come from its huge nutrient density: very few calories but lots of vitamin K, vitamin A, vitamin C, fiber and antioxidants. Kale supports bone health, vision, immunity, digestion and heart health. Calorie for calorie, it’s one of the most nutritious foods you can eat, and it’s easy to add to salads, snacks and meals.
By A’verria Martin, Ph.D.
Welcome back to the Eating for Success series! This week our focus is kale. After all, this beautiful leafy green is by far one of my favorites. In fact, almost every week I tell someone that I have “a mild obsession with kale,” and for good reason. Not only is kale (a.k.a. the Queen of Greens) delicious and versatile, it’s a nutritional powerhouse that’s hard to beat.
Kale nutrition: the health benefits of kale at a glance
Keep in mind that nutrition values depend on whether kale is raw or cooked, because cooking shrinks it down. According to USDA data, 1 cup of chopped cooked kale has roughly 35 to 45 calories, about 3 to 5 grams of fiber, and several times the daily value of vitamin K, plus plenty of vitamins A and C. On the other hand, a cup of raw chopped kale is much lighter, at under 10 calories. You can check exact values in the USDA’s FoodData Central database.
8 health benefits of kale
1. Very low in calories
Kale is extremely low in calories and has almost no fat. As a result, you can eat a big, filling portion for very little energy, which makes it a smart choice if you’re managing your weight.
2. High in fiber
In addition, kale’s fiber aids digestion and regularity and helps you stay full. Fiber also supports healthy cholesterol levels, so it helps your heart too.
3. Loaded with vitamin K
Kale is one of the richest food sources of vitamin K, which your body needs for normal blood clotting and healthy bones. However, if you take a blood thinner such as warfarin, keep your vitamin K intake consistent and talk with your doctor before eating a lot more kale.
4. Rich in vitamin A and beta-carotene
Similarly, kale is one of the best sources of beta-carotene, which your body converts to vitamin A. In turn, vitamin A supports healthy vision, skin and immune function.
5. A great source of vitamin C
Kale also provides a lot of vitamin C, which supports a healthy immune system, collagen production and iron absorption.
6. Antioxidants and anti-inflammatory compounds
For example, kale contains antioxidants such as beta-carotene, lutein and flavonoids like quercetin. That’s why diets rich in leafy greens are associated with lower inflammation and a lower risk of heart disease and other chronic illnesses.
7. Plant-based iron and calcium
Calorie for calorie, kale provides more iron and calcium than many animal foods. That iron supports the production of hemoglobin and red blood cells, and calcium supports strong bones. Also, pairing kale with vitamin C-rich foods, like lemon juice, helps your body absorb its iron.
8. Supports heart health
Thanks to its fiber, potassium and antioxidants, kale fits perfectly into a heart-healthy eating pattern. In fact, leafy greens are consistently linked with lower heart disease risk in large studies. Taken together, these are the key health benefits of kale.
How to choose and prep kale for the most health benefits
Interestingly, kale is actually a type of cabbage that doesn’t form a head. Depending on the variety, it’s green or reddish purple, with curly or flat leaves. Because it has a coarse texture and strong flavor, it’s great for sautéing and marinating. Unlike spinach, you can marinate kale for up to 24 hours and it keeps its robust texture. When shopping, look for firm, deeply colored leaves with moist stems. Then remove the tough stems before cooking, because they can taste bitter.
Kale recipes to get the health benefits of kale
Kale chips
Ingredients: 1 bunch kale; 1 Tbsp olive or avocado oil; 1 tsp seasoned salt.
- First, preheat the oven to 350°F.
- Remove the leaves from the stems. Wash and dry the kale thoroughly, then tear it into bite-size pieces. Kale needs to be completely dry for crispy chips, so use a salad spinner if you have one.
- Next, toss the leaves with the oil, using your hands to coat them evenly.
- Then spread in a single layer on a baking sheet, keeping the leaves as flat as possible.
- Bake for about 12 minutes, watching closely so they don’t burn. Finally, sprinkle with seasoned salt and enjoy!
Marinated kale salad
Ingredients: 1 bunch kale; 4 Tbsp olive oil; 4 Tbsp balsamic vinegar; juice of 1/2 lemon; 1 tsp minced garlic; 1/2 tsp black pepper; 2 Tbsp sunflower seeds.
- Remove the leaves from the stems, wash and dry them, and tear into bite-size pieces.
- Next, toss everything together and marinate for 4 to 24 hours, tossing occasionally. Serve on its own or as a side with lean protein.
More easy ways to enjoy the health benefits of kale
- Blend a handful into a smoothie with berries and banana.
- Sauté with garlic and olive oil as a quick side dish.
- Stir into soups, pasta sauce or eggs.
- Add to a meal-prep bowl with chicken, quinoa and roasted vegetables.
For more nutrient-dense foods, see the rest of the Eating for Success series, including the health benefits of blueberries. Want a nutrition and training plan built for you? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by A’verria Martin, Ph.D. for the Eating for Success series and updated in 2026 by the Chris Keith Personal Training team with current nutrition information. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
Is kale healthier raw or cooked?
Both are healthy. Raw kale keeps more vitamin C, while lightly cooked kale is easier to digest and lets you eat more of it, which means more fiber, vitamin K and minerals per serving. Mixing both is a great approach.
How much kale should I eat?
There’s no set amount, but a cup or two of leafy greens most days is a healthy target for most adults. If you take a blood thinner, keep your vitamin K intake steady and follow your doctor’s advice.
Is kale better than spinach?
They’re both excellent. Kale has more vitamin C and holds up better to marinating, while spinach has more folate and iron per serving. Rotating different leafy greens gives you the widest range of nutrients.
Can you eat kale every day?
Yes, for most people kale is safe to eat every day as part of a varied diet. People on blood thinners or with thyroid or kidney conditions should talk with their doctor about how much is right for them.
