Kale leaves

Kale, scotch, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Kale FAQ

Table of Contents

• Is kale low FODMAP?
• Is kale high in histamine?
• Is kale high in iron?
• Is kale high in potassium?
• Is kale high in fiber?
• Is kale keto?
• Is kale high in oxalate?
• Does kale contain protein?
• Is kale high in carbs?
• Does kale contain folate?
• Does kale contain vitamin D?
• Is kale high in sodium?
• Does kale contain magnesium?
• Does kale contain vitamin C?
• Is kale high in vitamin A?
• Is kale high in zinc?
• Does kale contain lectins?
• Is kale high in phosphorus?
• Is kale high in uric acid?
• Does kale contain Vitamin K?
• Does kale boost testosterone?
• Is kale good for fertility?
• Is kale paleo?
• Is kale vegan?
• Is kale gluten free?
• Is kale high in purines?
• Is kale high in calcium?
• Is kale high in arginine?
• What are some kale alternatives?

Is kale low FODMAP?

Yes, kale is low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), making it a suitable vegetable for those following a low FODMAP diet.

Is kale high in histamine?

No, kale is not high in histamine and is typically well-tolerated by those with histamine intolerance.

Is kale high in iron?

Yes, kale is considered a good source of iron. One cup of chopped kale (about 67 grams) contains approximately 1.1 milligrams of iron. The recommended daily intake of iron is 8 milligrams for adult men and 18 milligrams for adult women, so kale could contribute significantly to meeting these requirements if consumed regularly.

Is kale high in potassium?

Yes, kale is high in potassium. One cup of chopped kale (about 67 grams) contains approximately 329 milligrams of potassium. The recommended daily intake of potassium for adults is 4700 milligrams, making kale a valuable source of this essential mineral.

Is kale high in fiber?

Yes, kale is rich in dietary fiber. One cup of chopped kale (about 67 grams) contains roughly 1.3 grams of fiber. The daily recommended intake of fiber is 25 grams for women and 38 grams for men, so kale can be an excellent addition to a high-fiber diet.

Is kale keto?

Yes, kale is keto-friendly. One cup of raw kale has about 7 grams of carbohydrates, of which 1.3 grams is fiber, resulting in 5.7 grams of net carbs which is a relatively low amount suitable for a keto diet.

Is kale high in oxalate?

Yes, kale is relatively high in oxalates. A 100 gram serving of kale contains approximately 20-30 milligrams of oxalates. High oxalate foods contain over 10 milligrams per serving.

Does kale contain protein?

Yes, kale is a fairly good source of protein for a vegetable. One cup of chopped raw kale contains about 2.9 grams of protein. The recommended daily intake of protein for adult men and women is 56 grams and 46 grams, respectively, according to the National Academy of Medicine.

Is kale high in carbs?

No, kale is not particularly high in carbohydrates. One cup of raw, chopped kale has about 7 grams of carbs, significantly less than the recommended daily value for carbs which is 130 grams for adults and children according to the Dietary Guidelines for Americans.

Does kale contain folate?

Yes, kale is a good source of folate. A cup of chopped, raw kale contains about 20 micrograms of folate. The recommended dietary allowance for adults is 400 micrograms per day according to the National Institutes of Health, so a cup of kale fulfills about 5% of your daily needs.

Does kale contain vitamin D?

No, kale does not naturally contain vitamin D.

Is kale high in sodium?

No, kale isn’t high in sodium. One cup of raw kale has about 30 milligrams of sodium, which is about 1% of the suggested daily intake of 2,300 milligrams for adults.

Does kale contain magnesium?

Yes, kale does contain magnesium. In fact, one cup of cooked kale provides about 30 milligrams of magnesium, which is around 9% of the daily recommended intake of 310-320 milligram for adult females and 400-420 milligram for adult males.

Does kale contain vitamin C?

Yes, kale is a good source of Vitamin C. One serving of raw kale (about one cup, chopped) carries around 80.4 milligrams of Vitamin C, exceeding the daily recommended intake of 75 milligrams for adult women and coming very close to the daily recommended intake of 90 milligrams for adult men.

Is kale high in vitamin A?

Yes, kale is very high in vitamin A. One cup of chopped, raw kale contains about 10,302 international units (IU), representing over 200% of its recommended daily value of 5,000 IU for adults.

Is kale high in zinc?

Kale contains moderate levels of zinc, around 0.4 mg in one cup of raw, chopped kale. This is about 4% of the recommended daily value (DV) of 11 mg for adults, so it’s not considered a high source of zinc.

Does kale contain lectins?

Yes, kale, like most plants, does contain some amount of lectins. However, the concentration is relatively low, especially when compared to other foods like legumes. Cooking kale can help reduce the levels of lectins.

Is kale high in phosphorus?

Kale contains a moderate amount of phosphorus. In one cup of raw, chopped kale, you’ll get about 37.5 mg of phosphorus. The recommended daily value for adults is 700 mg, so a cup of kale provides just over 5% of the DV, which does not make it extremely high in phosphorus.

Is kale high in uric acid?

No, kale does not contain uric acid. Uric acid is a compound produced by the body as it breaks down purines, which are found in certain foods, but not in kale.

Does kale contain Vitamin K?

Yes, kale is very high in vitamin K. A single cup of raw, chopped kale contains about 547 micrograms of vitamin K, far exceeding the recommended daily value of 120 micrograms for men and 90 micrograms for women. Therefore, kale is an excellent source of Vitamin K.

Does kale boost testosterone?

Even though there is no direct evidence to suggest that kale specifically boosts testosterone levels, it is highly nutritious and filled with important vitamins and minerals that support overall health. These nutrients can indirectly contribute to overall hormone balance and wellness, which may aid in the production of testosterone. Kale contains about 120 mg of Omega-3 fatty acids per cup, which are known to support hormone production in the body. Chronic deficiencies in essential nutrients can lead to hormonal imbalances, including testosterone.

Is kale good for fertility?

Yes, kale may be beneficial for fertility. It is rich in key nutrients including folate (20 micrograms per cup – about 5% of the Recommended Daily Value), antioxidants, and minerals like zinc, which could help improve fertility in both women and men. The antioxidants like Vitamin C (80.4 mg per cup, providing over 100% of the Recommended Daily Value) help protect the body and reproductive system from damage by harmful free radicals.

Is kale paleo?

Yes, kale is compatible with the Paleo diet. The Paleo diet emphasizes primarily lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. Kale fits within these guidelines and can be used in a variety of Paleo-friendly dishes.

Is kale vegan?

Yes, kale is a vegan food. It is plant-based, contains no animal products or by-products, and can be a staple in a plant-based or vegan diet due to its high nutritional content.

Is kale gluten free?

Yes, kale is gluten-free. Gluten is typically found in grains such as wheat, rye, and barley. As a leafy green vegetable, kale does not contain gluten or grain. Always be wary of cross-contamination or added ingredients when eating kale dishes, particularly in restaurants or pre-packaged foods, that could introduce gluten.

Is kale high in purines?

No, kale is not considered high in purines. Purines are substances found in both food and cells in our bodies, and when metabolized, they produce uric acid. High purine foods (150-1000 mg per 100g) typically include some meats, seafood, and certain vegetables. On the other hand, kale contains approximately 69 mg of purines per 100g. Thus, whilst it does contain some purines, the quantity is not considered high and can be suitable for a low-purine diet.

Is kale high in calcium?

Yes, kale is an excellent source of calcium. A cup of cooked kale (about 130 grams) contains approximately 177 mg of calcium, which is about 18% of the recommended daily value (1000 mg per day for adults).

Is kale high in arginine?

Kale contains a moderate amount of arginine. One cup of cooked kale contains approximately 0.246g of arginine, contributing to the recommended range intake of 4-6 grams per day for an average adult.

What are some kale alternatives?

If you’re looking for alternatives to kale, there are several other leafy green vegetables that can offer similar nutritional benefits. Some of these include spinach, swiss chard, collard greens, and mustard greens. Each of these vegetables comes with a unique set of nutrients, and including a variety in your diet can help ensure you’re getting a broad spectrum of these important compounds.