Kale

Brassica oleracea var. acephala Brassicaceae

Nutrition per 100g

44.0
kilocalorie
Calories
2.9
gram
Protein
1.2
gram
Fat
5.3
gram
Carbs
2.3
gram
Fiber

Full Nutrition Breakdown per 100g

Other

Water 89.8 gram
Energy 44.0 kilocalorie
Energy 183.0 kilojoule
Protein 2.9 gram
Total lipid (fat) 1.2 gram
Ash 0.730 gram
Carbohydrate, by difference 5.3 gram
Fiber, total dietary 2.3 gram
Sugars, total including NLEA 1.2 gram
Sucrose 0.250 gram
Glucose 0.540 gram
Fructose 0.420 gram
Calcium, Ca 150.0 milligram
Iron, Fe 0.840 milligram
Magnesium, Mg 25.0 milligram
Phosphorus, P 42.0 milligram
Potassium, K 144.0 milligram
Sodium, Na 252.0 milligram
Zinc, Zn 0.270 milligram
Copper, Cu 0.067 milligram
Manganese, Mn 0.542 milligram
Selenium, Se 1.0 microgram
Vitamin C, total ascorbic acid 17.8 milligram
Thiamin 0.063 milligram
Riboflavin 0.140 milligram
Niacin 0.457 milligram
Pantothenic acid 0.170 milligram
Vitamin B-6 0.063 milligram
Folate, total 65.0 microgram
Folate, food 65.0 microgram
Folate, DFE 65.0 microgram
Choline, total 0.400 milligram
Betaine 0.300 milligram
Vitamin A, RAE 146.0 microgram
Carotene, beta 1730.0 microgram
Carotene, alpha 10.0 microgram
Cryptoxanthin, beta 26.0 microgram
Vitamin A, IU 2920.0 International Unit
Lutein + zeaxanthin 4980.0 microgram
Vitamin E (alpha-tocopherol) 1.6 milligram
Tocopherol, gamma 0.120 milligram
Vitamin K (phylloquinone) 418.0 microgram
Fatty acids, total saturated 0.156 gram
SFA 12:0 0.006 gram
SFA 14:0 0.006 gram
SFA 16:0 0.139 gram
SFA 18:0 0.006 gram
Fatty acids, total monounsaturated 0.091 gram
MUFA 18:1 0.091 gram
Fatty acids, total polyunsaturated 0.589 gram
PUFA 18:2 0.255 gram
PUFA 18:3 0.331 gram
PUFA 20:4 0.003 gram
Tryptophan 0.035 gram
Threonine 0.131 gram
Isoleucine 0.176 gram
Leucine 0.205 gram
Lysine 0.176 gram
Methionine 0.029 gram
Cystine 0.039 gram
Phenylalanine 0.150 gram
Tyrosine 0.104 gram
Valine 0.160 gram
Arginine 0.163 gram
Histidine 0.172 gram
Alanine 0.148 gram
Aspartic acid 0.263 gram
Glutamic acid 0.332 gram
Glycine 0.141 gram
Proline 0.174 gram
Serine 0.124 gram

Bioactive Compounds

Flavanone Contains Quercetin Contains L-Ascorbic Acid Contains Sucrose Contains 2,2'-Azino-di-(3-ethylbenzothiazoline)-6-sulfonic acid Contains phenolic acids Contains Carotenoids Contains Kaempferol Contains Anthocyanins Contains polyphenols Contains Iron Contains Ferulic Acid Contains hydroxycinnamic acids Contains Chlorophyll Contains Sinapic acid Contains glucosinolates Contains Glucobrassicin Contains

Health Conditions

encourage Dental Caries via Quercetin · evidence: limited
encourage Hypertension via glucosinolates · evidence: limited
avoid Hypertension via Sucrose · evidence: limited
encourage Hyperuricemia via Anthocyanins · high · evidence: limited
encourage Hyperuricemia via Flavanone · evidence: limited
encourage Metabolic Syndrome via Anthocyanins · high · evidence: limited
encourage Non-Alcoholic Fatty Liver Disease via Anthocyanins · evidence: limited
encourage Non-Alcoholic Fatty Liver Disease via Flavanone · moderate · evidence: limited
encourage Non-Alcoholic Fatty Liver Disease via Quercetin · high · evidence: limited
encourage Obesity via Anthocyanins · evidence: limited
encourage Obesity via Flavanone · moderate · evidence: limited
encourage Obesity via phenolic acids · moderate · evidence: limited
encourage Obesity via polyphenols · evidence: limited
encourage Osteoporosis via Flavanone · evidence: limited
encourage Peptic Ulcer Disease via Flavanone · evidence: limited
encourage Type 2 Diabetes Mellitus via Flavanone · high · evidence: limited
encourage Type 2 Diabetes Mellitus via polyphenols · evidence: limited
encourage Ulcerative Colitis via polyphenols · high · evidence: limited

Research

55 studies discovered for Kale.

Phytochemical Composition and Functional Properties of Brassicaceae Microgreens: Impact of In Vitro Digestion.

International journal of molecular sciences · 2024 Nov 04 · PMID 39519385

The Nutritional Value, Biochemical Traits, and Growth of Grown Under Red, Blue, and Combined Red-Blue LED Lighting.

Plants (Basel, Switzerland) · 2025 Dec 04 · PMID 41375410

Involvement of Phenolic Acids in Short-Term Adaptation to Salinity Stress is Species-Specific among Brassicaceae.

Plants (Basel, Switzerland) · 2019 Jun 06 · PMID 31174414

Polyphenolic composition, enzyme inhibitory effects ex-vivo and in-vivo studies on two Brassicaceae of north-central Italy.

Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie · 2018 Nov · PMID 30086459

Thermal Processing Techniques Differentially Modulate Phytochemicals, Antioxidant Potential, and Genoprotective Effects of Kale ( var. ) and Chard ( L. var. ).

Plants (Basel, Switzerland) · 2025 Dec 14 · PMID 41470690

Growth and Biochemical Composition of Microgreens Grown in Different Formulated Soilless Media.

Plants (Basel, Switzerland) · 2022 Dec 15 · PMID 36559657

Free Sterol Content of Microgreens, Microleaves and Baby Leaves: A Quantitative Study by RPLC-APCI-HRMS.

Molecules (Basel, Switzerland) · 2026 Jul 22 · PMID 42513229

Brassinolide and Sucrose Enhance the Nutritional Quality of Kale Sprouts by Modulating Sugar Metabolism, Redox Homeostasis, and Secondary Metabolism.

Physiologia plantarum · 2025 · PMID 41310135

Nutritional, Therapeutic, and Functional Food Perspectives of Kale ( var. ): An Integrative Review.

Molecules (Basel, Switzerland) · 2025 Oct 28 · PMID 41226173

LED Lights Influenced Phytochemical Contents and Biological Activities in Kale ( L. var. ) Microgreens.

Antioxidants (Basel, Switzerland) · 2023 Aug 29 · PMID 37759989

Role of Bacteria-Derived Flavins in Plant Growth Promotion and Phytochemical Accumulation in Leafy Vegetables.

International journal of molecular sciences · 2023 Aug 28 · PMID 37686117

The Vegetable 'Kale' Protects against Dextran-Sulfate-Sodium-Induced Acute Inflammation through Moderating the Ratio of Proinflammatory and Anti-Inflammatory LPS-Producing Bacterial Taxa and Augmenting the Gut Barrier in C57BL6 Mice.

Nutrients · 2023 Jul 20 · PMID 37513639

Antioxidant and Antiproliferative Activities of Kale ( L. Var. DC.) and Wild Cabbage ( Ten.) Polyphenolic Extracts.

Molecules (Basel, Switzerland) · 2023 Feb 15 · PMID 36838827

Low Temperatures Affect the Physiological Status and Phytochemical Content of Flat Leaf Kale ( var. ) Sprouts.

Foods (Basel, Switzerland) · 2022 Jan 19 · PMID 35159416

Improving the Health-Benefits of Kales ( L. var. DC) through the Application of Controlled Abiotic Stresses: A Review.

Plants (Basel, Switzerland) · 2021 Nov 29 · PMID 34961097

Increases Productivity, Glucosinolate Content and Antioxidant Potential of Different Leafy Vegetables.

Plants (Basel, Switzerland) · 2021 Nov 12 · PMID 34834812

Agronomic and Metabolomic Side-Effects of a Divergent Selection for Indol-3-Ylmethylglucosinolate Content in Kale ( var. ).

Metabolites · 2021 Jun 14 · PMID 34198476

Antibacterial and anticancer potential of Brassica oleracea var acephala using biosynthesised copper nanoparticles.

The Medical journal of Malaysia · 2020 Nov · PMID 33219177

Short-Term Ultraviolet (UV)-A Light-Emitting Diode (LED) Radiation Improves Biomass and Bioactive Compounds of Kale.

Frontiers in plant science · 2019 · PMID 31481968

Chemical composition of kale as influenced by dry vermicast, potassium humate and volcanic minerals.

Food research international (Ottawa, Ont.) · 2018 May · PMID 29580540

Kale ( var. ) as a superfood: Review of the scientific evidence behind the statement.

Critical reviews in food science and nutrition · 2019 · PMID 29557674

Chilling and Freezing Temperature Stress Differently Influence Glucosinolates Content in var. .

Plants (Basel, Switzerland) · 2021 Jun 27 · PMID 34199146

The Influence of Vacuum Impregnation on Nutritional Properties of Fluidized Bed Dried Kale ( L. Var. ) Leaves.

Molecules (Basel, Switzerland) · 2018 Oct 25 · PMID 30366390

Screening and identification of major phytochemical compounds in seeds, sprouts and leaves of Tuscan black kale Brassica oleracea (L.) ssp acephala (DC) var. sabellica L.

Natural product research · 2018 Jul · PMID 29058468

Characterization of phenolics, glucosinolates and antioxidant activity of beverages based on apple juice with addition of frozen and freeze-dried curly kale leaves (Brassica oleracea L. var. acephala L.).

Food chemistry · 2017 Sep 01 · PMID 28407911

Chemical characterisation of old cabbage (Brassica oleracea L. var. acephala) seed oil by liquid chromatography and different spectroscopic detection systems.

Natural product research · 2016 Jul · PMID 27314571

Extracts from Brassica oleracea L. convar. acephala var. sabellica inhibit TNF-α stimulated neutrophil adhesion in vitro under flow conditions.

Food & function · 2014 Jun · PMID 24683602

Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.

Acta scientiarum polonorum. Technologia alimentaria · 2012 · PMID 22744944

Characterization, quantification, and yearly variation of the naturally occurring polyphenols in a common red variety of curly kale ( Brassica oleracea L. convar. acephala var. sabellica cv. 'Redbor').

Journal of agricultural and food chemistry · 2010 Nov 10 · PMID 20949945

UV wavelength- and dose-dependent changes in the biosynthesis of phenolic compounds in kale (Brassica oleracea var. acephala) plants.

Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology · 2026 Jul · PMID 42118208

Effect of Selenium Fortification on Growth Performance and Nutritional Compounds of Kale ( L. Var. DC.).

Foods (Basel, Switzerland) · 2025 Sep 22 · PMID 41008255

Distribution of glucosinolates and antioxidants in different leaf-layers of Kale ( var. DC.).

Physiology and molecular biology of plants : an international journal of functional plant biology · 2025 Jul · PMID 40893595

Identification of Sinapic Acid Derivatives from Petit Vert Leaves and Their Effects on Glucose Uptake in C2C12 Murine Myoblasts.

Biomolecules · 2024 Oct 01 · PMID 39456179

A novel three-layer module BoMYB1R1-BoMYB4b/BoMIEL1-BoDFR1 regulates anthocyanin accumulation in kale.

The Plant journal : for cell and molecular biology · 2024 Aug · PMID 38865101

Morphological and Photosynthetic Parameters of Green and Red Kale Microgreens Cultivated under Different Light Spectra.

Plants (Basel, Switzerland) · 2023 Nov 08 · PMID 38005697

Investigation of the Key Genes Associated with Anthocyanin Accumulation during Inner Leaf Reddening in Ornamental Kale ( L. var. ).

International journal of molecular sciences · 2023 Feb 02 · PMID 36769159

Prediction of Phenolic Contents Based on Ultraviolet-B Radiation in Three-Dimensional Structure of Kale Leaves.

Frontiers in plant science · 2022 · PMID 35755700

Efficient enrichment of total flavonoids from kale (Brassica oleracea L. var. acephala L.) extracts by NKA-9 resin and antioxidant activities of flavonoids extract in vitro.

Food chemistry · 2022 Apr 16 · PMID 34906804

Quantitative Analysis of UV-B Radiation Interception and Bioactive Compound Contents in Kale by Leaf Position According to Growth Progress.

Frontiers in plant science · 2021 · PMID 34305968

Simultaneous changes in anthocyanin, chlorophyll, and carotenoid contents produce green variegation in pink-leaved ornamental kale.

BMC genomics · 2021 Jun 17 · PMID 34139990

Integrating sustainability and nutrition: comprehensive valorisation of vegetable by-products for bioactive food applications.

Food & function · 2026 Aug 03 · PMID 42473823

Comparison of biomass and antioxidant phenolic compound of kale under supplemental UV-A and deep-blue LED lights.

BMC plant biology · 2026 Jun 15 · PMID 42298453

Molybdenum nanoparticle improved seed germination in Kale via regulating ROS homeostasis and metabolites accumulation under salinity stress.

Frontiers in plant science · 2026 · PMID 42147293

Potent antioxidant and anticancer efficacy of Brassica oleracea var acephala extracts: a cytomorphological and antidiabetic assessment.

Brazilian journal of biology = Revista brasleira de biologia · 2026 · PMID 41880462

Risk assessment of replacing synthetic preservatives with natural ingredients.

EFSA journal. European Food Safety Authority · 2025 Dec · PMID 41404310

Molecular docking-assisted insights into methylene blue ecotoxicity and its detoxification by a biosorbent from .

International journal of phytoremediation · 2026 · PMID 40970675

Elucidation of heavy metal content, phenolic profiles, and antioxidant activities of kale (Brassica oleracea L. var. acephala) and arugula (Brassica eruca L.) grown in urban gardens in Istanbul.

Journal of food science · 2024 Jun · PMID 38660924

Nrf2 antioxidant pathway and apoptosis induction and inhibition of NF-κB-mediated inflammatory response in human prostate cancer PC3 cells by Brassica oleracea var. acephala: An in vitro study.

Molecular biology reports · 2022 Aug · PMID 35614167

Dataset on the effect of soaking Kale (Brassica Oleraceae L. var. acephala DC.) seeds in solution based on amorphous silicon dioxide on the bioactive components and physiological growth parameters.

Data in brief · 2022 Feb · PMID 35036487

Red Kale ( L. ssp. L. var. ) Induces Apoptosis in Human Colorectal Cancer Cells In Vitro.

Molecules (Basel, Switzerland) · 2023 Oct 05 · PMID 37836781

Electric stimulation promotes growth, mineral uptake, and antioxidant accumulation in kale (Brassica oleracea var. acephala).

Bioelectrochemistry (Amsterdam, Netherlands) · 2021 Apr · PMID 33429155

The Effect of Different Extraction Protocols on a var. Antioxidant Activity, Bioactive Compounds, and Sugar Profile.

Plants (Basel, Switzerland) · 2020 Dec 17 · PMID 33348742

Synergistic anti-biofilm effects of Brassicaceae plant extracts in combination with proteinase K against Escherichia coli O157:H7.

Scientific reports · 2020 Dec 03 · PMID 33273563

Optimal Duration of Drought Stress Near Harvest for Promoting Bioactive Compounds and Antioxidant Capacity in Kale with or without UV-B Radiation in Plant Factories.

Plants (Basel, Switzerland) · 2020 Mar 01 · PMID 32121512

Spatial and Temporal Bioactive Compound Contents and Chlorophyll Fluorescence of Kale (Brassica oleracea L.) Under UV-B Exposure Near Harvest Time in Controlled Environments.

Photochemistry and photobiology · 2020 Jul · PMID 32104924

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