raw kale
Also known as: kale
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Also known as: kale
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw kale is considered a nutrient-dense superfood. It is exceptionally high in Vitamin K for bone health, Vitamin C for immunity, and contains powerful antioxidants like quercetin and kaempferol that help combat oxidative stress.
A 100g serving of raw kale contains approximately 49 calories and 4.3 grams of protein. It also provides about 8.8 grams of carbohydrates and less than 1 gram of fat, making it a low-calorie, high-nutrient vegetable.
Yes, raw kale is keto-friendly. While it contains 8.8g of total carbohydrates per 100g, a significant portion of that is dietary fiber, resulting in a low net carb count that fits well within a ketogenic or low-carb diet.
To improve the texture and reduce bitterness, 'massage' the raw leaves with a small amount of olive oil, lemon juice, or salt for 2-3 minutes. This breaks down the tough cellulose fibers, making the leaves softer and more palatable.
Yes, kale stems are edible, though they are much tougher and more fibrous than the leaves. You can finely mince them for salads, add them to smoothies, or save them to juice or sauté separately.
Store raw kale in a breathable plastic bag or wrapped in a damp paper towel in the crisper drawer of your refrigerator. Avoid washing the leaves until you are ready to use them, as excess moisture can lead to premature spoilage.
When stored properly in the crisper drawer, raw kale typically stays fresh for 5 to 7 days. You will know it has gone bad if the leaves become limp, turn yellow or brown, or develop a slimy texture and unpleasant odor.
raw kale is a versatile ingredient found in cuisines around the world. With 49 calories per 100g and 4.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Yes, kale is an excellent source of lutein and zeaxanthin. These specific nutrients are antioxidants that help protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration.
For most, raw kale is very safe; however, it contains goitrogens which can interfere with thyroid function if consumed in excessive amounts. Additionally, because it is very high in Vitamin K, individuals on blood-thinning medications should consult their doctor.
Yes, raw kale is naturally vegan and gluten-free. It is a plant-based leafy green that contains no animal products or wheat derivatives, making it suitable for almost all dietary restrictions.