What’s the nutrition in kale? What makes this food such a health powerhouse?

Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains.

One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, it’s a very diabetes-friendly/weight-friendly vegetable.

Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy.
These vegetables offer health benefits, including potentially reducing the risk of various types of cancer.

But I find that my body struggles to digest raw kale and that I feel bloated and uncomfortable after eating a kale salad. Yet I know about the stellar nutrition in kale.


Get the Nutrition in Kale in an Easily Digestible Form


If you have trouble digesting kale, try this kale soup recipe.

Kale Soup Recipe

Ingredients (serves 4)

• 4 cup kale, chopped and stems removed
• 1 cup thinly sliced potato
• 2 tbsp chopped onion
• 4 cup almond milk (or cow’s milk)
• 1 Pinch of ground nutmeg
• 1/8 tsp salt
• Freshly ground black pepper to taste


1. In a medium pot, place the kale, potato, onion, milk, and nutmeg and bring to a boil. Immediately reduce heat to a simmer and cook for 10 minutes, stirring often.

2. Place the kale mixture in a high-speed blender. Process until very smooth, about 1 minute.

3. Season with salt and pepper and serve hot.

Nutrition (per serving)

Calories: 109
Total Fat: 3 g
Carbohydrate: 18 g
Dietary fiber: 3 g
Protein: 7 g

Click here to learn more about the nutrition in kale.