Kale Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories49

Total Fat0.9g

Saturated Fat0.1g

Total Carbs8.8g

Fiber3.6g

Sugars2.3g

Protein4.3g

Macro Breakdown

Protein4.3g (28%)

Carbs8.8g (58%)

Fat0.9g (13%)

Glycemic Impact

Glycemic Index	15 (Low)
Glycemic Load	1
Insulin Index	30

Health Scores (0-10)

9.2

Metabolic

9.8

Inflammation

7.5

Hormonal

8.5

Gut Health

9.5

Skin Health

8.0

Brain Health

9.0

Bone Health

5.5

Sleep

6.0

Exercise

9.8

Longevity

9.0

Detox

9.5

Immunity

8.0

Pral

7.5

Satiety

10.0

Nutrient Density

6.5

Bioavailability

8.0

Electrolyte

8.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	49.0 kcal	2% DV
Protein	4.3 g	9% DV
Carbohydrate	8.8 g	3% DV
Fiber	3.6 g	13% DV
Calcium	150.0 mg	12% DV
Iron	1.5 mg	8% DV
Magnesium	47.0 mg	11% DV
Phosphorus	92.0 mg	7% DV
Potassium	491.0 mg	10% DV
Zinc	0.6 mg	5% DV
Vitamin C	120.0 mg	133% DV
Vitamin B6	0.3 mg	16% DV
Folate	141.0 µg	35% DV
Vitamin A	241.0 µg	27% DV
Vitamin E	1.5 mg	10% DV
Vitamin K	704.8 µg	587% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.041g
Threonine	0.161g
Isoleucine	0.197g
Leucine	0.294g
Lysine	0.255g
Methionine	0.043g
Phenylalanine	0.197g
Valine	0.222g
Histidine	0.099g

Compare Kale With...

Broccoli
34 cal Spinach (Raw)
23 cal Sweet Potato
86 cal Carrot
41 cal Potato (Baked)
93 cal

Health Condition Relevance

🩸

Anemia

iron, vitamin c, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

✨

Skin Health

vitamin c, zinc, vitamin e. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.

🔥

Inflammation

vitamin c, vitamin e, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Magnesium → Testosterone, Cortisol (11% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (16% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (13% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Oxalates (spinach, beet greens, Swiss chard — bind calcium)

⚠️ Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake)

⚠️ Solanine (green potatoes, eggplant — toxic at very high levels)

Mitigation: Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes.

Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

Frequently Asked Questions

How does Kale support gut health?

Kale contains 3.6g of fiber per 100g (13% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.

Does Kale affect hormones?

Yes — Kale is rich in vitamin b6 (16% DV), which Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.. vitamin b6 supports Progesterone and Dopamine production. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production.

Is Kale good for blood pressure?

Yes. Kale provides 491mg of potassium per 100g (10% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Is Kale good for weight loss?

Yes. At only 49 calories per 100g with 3.6g of fiber, Kale is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.

Does Kale boost immunity?

Yes. Kale provides 120mg of vitamin C per 100g (133% DV) — one of the best food sources. Vitamin C supports white blood cell production, acts as an antioxidant, and strengthens skin barrier defense.

Does Kale contain anti-nutrients?

Oxalates (spinach, beet greens, Swiss chard — bind calcium). Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake). Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes. Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).