Kale
Serving size: 1 cup chopped (67g)
Why Eat Kale?
Kale is a vitamin C and K champion, providing nearly 90% of your daily vitamin C and over 100% of vitamin K per cup. It's loaded with antioxidants, fiber, and minerals while being extremely low in calories.
At a Glance
Nutrient Fingerprint
Kale's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin K (% DV) vs similar Greens
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Kale per serving (1 cup chopped (67g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Kale
Storage & Selection Tips
How to Select
Look for crisp, deeply colored leaves without yellowing or wilting. Smaller leaves are more tender; larger leaves are better for cooking.
How to Store
Wrap unwashed kale in paper towels and store in a plastic bag in the crisper drawer. Keep dry to prevent sliminess.
Shelf Life
Fresh kale lasts 5-7 days refrigerated. Blanched kale freezes well for 6-12 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Kale Appears in These Nutrient Guides
Magnesium
5% DV per serving
Iron
6% DV per serving
Vitamin C
70% DV per serving
Calcium
13% DV per serving
Zinc
3% DV per serving
Folate
11% DV per serving
Fiber
10% DV per serving
Potassium
5% DV per serving
Vitamin A
18% DV per serving
Vitamin K
217% DV per serving
Selenium
1% DV per serving
Vitamin E
3% DV per serving
Manganese
26% DV per serving
Phosphorus
3% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
15% DV per serving
Niacin (Vitamin B3)
5% DV per serving
Pantothenic Acid (Vitamin B5)
4% DV per serving
Vitamin B6
6% DV per serving
Protein
4% DV per serving
Sodium
2% DV per serving
Beta-Carotene
32% DV per serving
Lutein + Zeaxanthin
42% DV per serving
Leucine
4% DV per serving
Isoleucine
7% DV per serving
Valine
5% DV per serving
Tryptophan
8% DV per serving
Lysine
5% DV per serving
Similar Foods (Greens)
Compare Kale
See how Kale stacks up against another food, nutrient by nutrient.
Kale Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.