Benefits of Kale – 8 Good Reasons to Eat More Kale

With only 33 calories per cup, kale is one of the healthiest vegetables you can eat. 

It’s fat-free and sugar-free.

But it’s what’s in it that makes kale a health food. 

Kale is high in protein. It’s even been referred to as “the new beef” for non-meat eaters.  

You can find 3 grams of protein in every cup of raw kale. That’s about 2 times more than cauliflower. 

Kale is also packed with all sorts of minerals and vitamins we need for good health.

There is, in fact, more iron in kale than beef, more calcium than milk, and more vitamin C than an orange.

It’s no surprise, kale is a “superfood” with an impressive lineup of health benefits.

To help better understand how healthy kale really is, I created an infographic that highlights the benefits of kale. 

1. Very Low in Calories

Kale is low in calories. It’s even lower than other superfoods like collard greens and Swiss chard.

1 cup of raw kale has 33 calories, packed with 5 grams of fiber and 3 grams of protein. 

Let’s compare this to collard greens and Swiss chard.

  • Collard greens: 49 calories per cup, 5 grams of fiber, 4 grams of proteins. 
  • Swiss chard: 35 calories per cup, 4 grams of fiber, 3 grams of protein.

Kale also helps with digestion with its great fiber content.

2. High in Iron

When comparing kale to beef per calorie, kale has more iron than beef.

While kale provides 1.75mg of iron per 100 calories, beef provides 1.04mg, according to USDA (1). 

Iron is essential for good health. 

It helps the breakdowns of proteins and plays a role in the formation of hemoglobin and enzymes and transportation of oxygen to various parts of the body (2). 

It’s also used in cell growth, proper liver function, and more.

3. Good Source of Calcium

Calcium is an essential mineral in preventing bone loss. It also helps with heart rhythm, muscle functions as well as maintaining a healthy metabolism. 

Per calorie, kale contains more calcium than milk and is also better absorbed by the body than dairy. Kale doesn’t contain casein, the protein in milk that’s often hard for many people to digest. 

According to Sayer Ji Dr. Mercola, for “every gram of kale, there is 1.35 mg of calcium, and for every gram of whole milk, there is 1.13 mg.”

The American Journal of Clinical Nutrition reported that getting calcium solely from just dairy sources is dangerous because of “casein, lactose, saturated fat, and cholesterol” which all contribute to poor health. But luckily most, if not all the nutrients found in milk are readily available in healthier plant-based food sources like kale. 

Even the National Osteoporosis Foundation endorses kale as one of the best calcium sources to strengthen and prevent bone loss. 

4. High in Vitamin C

Kale is an excellent source of vitamin C.

One cup of kale has 134% of your recommended daily intake of vitamin C, while orange provides 113%. 

Vitamin C is a water-soluble antioxidant that serves many vital functions in body cells (3). It’s known to aid cell repair and the appearance of healthy and strong skin.

Vitamin C also helps boost collagen in the skin and gives it its glowing, strong look. 

This also means that a low level of vitamin C actually hinders collagen from generating, weakening your skin, and making it more prone to cuts. 

According to Web MD, vitamin C can also function as a natural sunblock, which would prevent our skin from getting damaged by the sun’s harmful rays. 
All in all, vitamin C is a very important vitamin for our immune system, metabolism, and hydration.

5. High in Vitamin K

Kale is one of the world’s best sources of vitamin K. In a single cup of kale, you get about 7 times your daily recommended intake of vitamin K (4).

Vitamin K is well known for its important role in blood clotting. But did you know that it could also benefit the health of your bones, blood vessels, brain cells, and eyes?

Vitamin K contributes to bone health by helping bones to retain calcium. In combination with nutrients like calcium and vitamin D, vitamin K appears to help maintain bone health.

Research also shows that vitamin K could contribute to both brain and eye health by reducing the risk of developing age-related dementia and muscular degeneration. 

Also increased levels of this essential vitamin have shown beneficial to those suffering from Alzheimer’s disease.

6. A Good Protein Source

Proteins are large molecules consisting of 21 amino acids. As well-known, 9 of those amino acids are considered essential to your body.

They are called essential amino acids because you must have them to live.

Kale contains all 9 essential amino acids and 9 non-essential ones. Our body uses protein to build and repair tissue. It is also the building block of bones, muscles, cartilage, skin, and blood.

Kale has 3:1 carbohydrate to protein ratio, which signifies an exceptionally high amount of protein in any vegetable. It’s the reason why kale has been acclaimed as the “new beef” for vegetarians.

7. High in Omega-3s

Kale is an excellent source of alpha-linoleic acids (ALA), an omega-3 fatty acid that’s essential for brain and heart health and lowering the type 2 diabetes risk.

Kale is also one of the few foods that contain more omega-3 fatty acids than omega-6s. Omega-3s and omega-6s both utilize the enzymes in the body. Yet, a diet rich in omega-3 but not in omega 6 is known to reduce inflammation. 

Conversely, a diet that is based in omega-6 will increase inflammation in the body. 

8. Good for Weight Loss

Kale is one of the “best weight loss foods” you can eat.

It is very low in calories, and high in water content. All of which can help you feel full. 

But despite being low in calories, kale contains a decent amount of protein and fiber, two of the most important nutrients in a successful weight loss.

Take-Home Message

kale is incredibly healthy, and I hope this infographic of kale really highlights how beneficial eating kale can be to your health.

And the best thing is, kale is very versatile and relatively easy to cook and add to any meal. 

It’s also a plus that it can be enjoyed as a snack. Take kale chips for example.

For me personally, I like to add kale in smoothies, so my morning drinks and post-workout drinks got more nutritional punch. If interested, you can grab the recipe here to try. 

What’s your favorite way to eat kale? Leave me a comment below to let me know.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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