How many calories are in kale?

Just 7 cal per cup raw (20g) or 35 cal per 100g. Even a full bunch is only 70 calories. Kale is one of the most nutrient-dense foods per calorie on earth.

Kale vs spinach: which is healthier?

Both are nutritional powerhouses. Kale has more vitamin C (93mg vs 28mg), calcium (254mg vs 99mg), and fiber (4.1g vs 2.2g). Spinach has more iron, folate, and vitamin A. Eat both.

Is kale really a superfood?

Kale has extraordinary nutrient density: 103% daily vitamin C, 27% vitamin A, 25% calcium per 100g—at just 35 calories. It also contains kaempferol and quercetin antioxidants. The "superfood" label is marketing, but the nutrition is real.

Is kale keto-friendly?

Very. Only 0.3g net carbs per 100g (almost all carbs are fiber). You'd need to eat over 3 pounds to hit 20g net carbs. It's one of the most keto-friendly vegetables.

What's the best way to eat kale?

Raw in salads (massage with olive oil to soften), blended in smoothies, sautéed with garlic, baked as chips, or added to soups. Cooking reduces bitterness and makes some nutrients more bioavailable.

Does kale have oxalates?

Yes, kale contains oxalates but less than spinach. People with kidney stones should be mindful but don't need to avoid it entirely. Cooking reduces oxalate content by 30-50%.

How much calcium is in kale?

254mg per 100g (25% daily value)—more than milk (125mg/100g). However, kale's calcium is slightly less bioavailable. Still, it's an excellent source for vegans and the lactose-intolerant.

Can you eat too much kale?

Excessive raw kale (multiple cups daily for months) could affect thyroid function due to goitrogens, especially in those with iodine deficiency. 1-2 cups daily is perfectly healthy for most people.