📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 49 kcal | 2% | |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 15376 IU | 308% | |
| Vitamin C | 120mg | 133% | |
| Protein | 4.3g | 9% | |
| Dietary fibre | 3.6g | 13% | |
| Calcium | 150mg | 12% | |
| Potassium | 491mg | 10% | |
| Sulforaphane | present | — | |
| Lutein+Zeaxanthin | 18246µg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Kale provides 681% of daily vitamin K per 100g — the highest of any common vegetable. This, combined with calcium (150mg/100g) and phosphorus, makes kale uniquely powerful for bone mineralisation.
Kale has the highest lutein and zeaxanthin content of any widely eaten vegetable (18,246µg/100g) — significantly more than spinach — providing powerful protection against macular degeneration.
At 133% of daily vitamin C per 100g and with one of the most diverse polyphenol profiles of any vegetable, kale supports immune function and neutralises free radicals across multiple pathways.
Kale's combination of vitamin K, omega-3 fatty acids, fibre and potassium creates a comprehensive cardiovascular protective effect — reducing blood pressure, inflammation and LDL oxidation simultaneously.
⚠️ Who should limit or avoid this food
Kale provides 681% of daily vitamin K — the highest of any common vegetable. Even a small serving can significantly reduce warfarin's anticoagulant effect. Warfarin patients must maintain absolutely consistent kale intake.
Kale is very high in oxalates. People with a history of calcium oxalate kidney stones must significantly limit kale consumption, particularly raw kale in smoothies.
Raw kale contains goitrogens (glucosinolates) that suppress thyroid hormone production at high raw doses. Cooking largely deactivates these. People with hypothyroidism should eat kale cooked rather than raw.
Raw kale is notoriously hard to digest — it can cause significant bloating, gas and cramping in people with sensitive digestion or IBS.
🔬 Possible side effects or risks
681% of daily vitamin K can drastically reduce warfarin effectiveness. This is the most serious practical concern for kale consumption.
Raw kale is difficult to digest — its tough cell walls and high fibre content cause significant gas, bloating and cramping in many people.
Goitrogens in raw kale suppress thyroid hormone at very large sustained intake. Cooking virtually eliminates this concern.
🛒 How to select fresh kale
Deep, rich blue-green or purple colour (Tuscan/cavolo nero kale) indicates peak nutrition. Yellowing leaves mean the kale is ageing and losing vitamin C rapidly.
Stems should be firm and snappy, not limp or bendy. Limp kale has lost significant moisture and nutrient content.
Fresh kale has a clean, slightly sulphurous smell. A strong unpleasant odour or slimy cut ends indicate deterioration — avoid these bunches.
🧊 Storage tips & shelf life
Kale wilts extremely fast at room temperature. Only suitable for hours, not storage.
Keep dry and wrapped. Do NOT wash until using. Wash thoroughly before eating as kale harbours dirt.
Raw: portion directly into smoothie bags. Blanched: 2 min, ice bath, squeeze dry, freeze flat. Both methods work.
📖 About kale — complete guide
Kale's extraordinary nutritional profile — 681% of daily vitamin K, 308% of vitamin A, 133% of vitamin C, and the highest lutein and zeaxanthin content of any common vegetable — makes it genuinely one of the most nutrient-dense foods available per calorie. At 49 calories per 100g, no other widely eaten vegetable delivers this breadth of high-value micronutrients in such a low-calorie package.
The practical challenge with kale is digestibility. Raw kale's tight cellular structure makes it difficult for the human digestive system to fully access its nutrients and causes gas and bloating in many people. The solution is simple: either cook kale (which ruptures cell walls and improves bioavailability of most nutrients) or massage raw kale with lemon juice and a pinch of salt for 2–3 minutes. This physical action breaks down the tough fibrous structure, reduces bitterness dramatically, and improves both the taste and digestibility without reducing nutritional value.