Can You Eat Raw Kale, and Should You? (2024)

FAQs

Can You Eat Raw Kale, and Should You? ›

With this in mind, nutrition experts say that most people should focus on adding more vegetables, like kale, to their diet instead of worrying if raw or cooked kale is better. “Though most cooking methods result in loss of antioxidants, vitamins, and minerals, kale is still worth eating in whichever form you prefer.

Generally, a moderate amount of raw kale is safe to eat. But, eating a ton of raw kale day after day may be harmful to thyroid function.

For many of these items we can see that the weights are close, with some slightly higher or lower, but the larger difference show up with the vitamins & minerals. The big difference is with vitamin C, where the raw kale has about 5 times as much vitamin C as the cooked.

How long does it take to digest raw kale? It depends on how easily your body's digestive system is able to break down kale and its high amount of dietary fiber. For some people, kale can stick around and cause discomfort during digestion for hours. For others, there are no issues at all.

It's also a good source of vitamin C and iron. One cup of raw kale contains even more vitamin C than an orange! You can eat kale raw in a smoothie (no need to cook it first). The raw kale flavor is strong on its own, but the other ingredients mellow it.

People who may need to avoid or limit kale intake are those who form oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin. Be sure to check with your health care professional or dietitian if you have questions.

Kale contains a type of sugar called sulfoquinovose, which feeds the good bacteria living in your gut. These good bacteria are important for your digestion and help keep down levels of harmful bacteria. This is important because high levels of bad bacteria can lead to diarrhea and malnutrition.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

First things first: Kale and collard stems are tough, chewy, and fibrous. While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw.

Can I eat kale every day? ›

Is it OK to eat kale every day? As kale contains a variety of nutrients, a person can consume it regularly as part of a balanced diet. However, some people may need to limit how much kale they consume. These include people taking beta blockers and blood thinners, as well as people with kidney disease.

Massage your kale — or otherwise change its texture

“This enhances nutrient absorption and helps break down the dense fibers.” So you will likely experience less bloating or stomach distention after massaging it.

Kale is great as a side dish or in a smoothie, and you can't go wrong with steaming it. Steamed kale retains important nutrients, such as calcium, that are important for you to have. Luckily, steaming kale can be as easy as chopping it and putting it in a steamer or microwave.

When it comes to leafy greens, darker is better. They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce.

While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).

Kale is loaded with soluble fiber that can cause nausea and insoluble fiber that can cause diarrhea. It also belongs to a complex sugar family — called the raffinose family of oligosaccharides (RFOs) — that can cause bloating.

If you slice it into fine ribbons or tear it into small bits, it makes a great salad. When it comes a salad of raw kale, there are two camps of people: those who roll their eyes and wonder how we aren't past this yet, and those whose love and adoration for this hearty green salad base haven't skipped a beat.

Nonetheless, while being extremely nutrient dense, kale has a relatively low calorie content (36–98 kcal/100 g) [28]. This has made kale one of the superfoods that should be promoted as a healthy alternative to already popular calorie-dense food products.

It's delicious with spaghetti squash and sweet potato noodles too! In a grain bowl. Add it to this buddha bowl or this veggie bowl, or make your own bowl with the sautéed kale, a grain like quinoa, farro, or brown rice, and a protein like baked tofu, tempeh, lentils, or roasted chickpeas.

Some foods can help lower blood pressure naturally, and kale is one of them. Because it contains high levels of magnesium, calcium, and potassium, along with other vitamins and fiber all working together, kale can help lower blood pressure.

Can raw kale upset your stomach? ›

Kale is loaded with soluble fiber that can cause nausea and insoluble fiber that can cause diarrhea. It also belongs to a complex sugar family — called the raffinose family of oligosaccharides (RFOs) — that can cause bloating.

The findings suggest that kale intake could be beneficial for alleviating mild constipation by increasing stool bulk with dietary fiber and leading to an increase in stool frequency. Correlation analysis showed that several gut microbes and fecal metabolites correlate with the subjects' responses to kale intake.

Kale is a healthy leafy green vegetable that can be used in salads and other recipes. If you want to use kale, it's important that you wash it first. To wash kale, you will need to remove the stems and submerge it in water. Then, rinse kale under tap water to remove any lingering dirt and debris.