Key Takeaways
- Most forms of kale are rich in vitamin K, vitamin C, and beta-carotene. All forms contain high levels of antioxidants
- A single cup of raw kale contains less than 10 calories, 1 gram of carbohydrates, 1 gram of dietary fiber, and no protein
- If you don’t like kale, don’t have access to kale, or simply want to get more of this cruciferous vegetable into your diet, you can also try a green supplement, such as Supergreen Tonik
Kale has been highlighted over recent years for its amazing health benefits. Touted as a superfood, this cruciferous green packs quite the nutritious punch.
Rich in antioxidants, vitamin C, vitamin K, and beta carotene, kale is a dark leafy green that comes from the cabbage family.
It is considered one of the most nutritious greens in the world and has been widely used for its medicinal properties.
Types Of Kale
You might be surprised to learn that there is more than just one type of kale. In fact, there are 10 different types of this leafy green including Winterbor, Lacinato, Red Russian, Scarlet, Redbor, Beira, Walking stick, Darkibor, Thousandhead, and Japanese Flowering kale.
Four categories of kale house the 10 different types mentioned above, curled, American, Russian, and Italian.
For example, Winterbor kale is categorized as a type of curly kale while Lacinato kale falls into the category of Italian. (Source)
Red Kale vs Green Kale
When it comes to the kale we know, it’s typically categorized as either red or green varieties. But what’s the difference?
Aside from the obvious color difference, green kale is typically curly kale while red kale usually refers to Russian kale which has red-hued stems.
Both are similar in taste; however, red kale is a little bit sweeter and more tender than green kale. Red kale sports flatter, smaller leaves more similar in appearance to arugula while green kale is curly and often contains a wider leaf.
It is also more common to enjoy red kale when the leaves are smaller, known as baby leaf kale. Green kale is more fibrous and bitter. It typically requires the leaves to be massaged or cooked to enjoy; however, some varieties of green kale are more tender than others.
The nutrition profile of kale varies depending on the type. For example, Lacinato kale contains a higher number of carotenoids while Darkibor kale contains the highest amount of prebiotic fibers compared to other varieties. (Source)(Source)(Source)
In general, most forms of kale are rich in vitamin K, vitamin C, and beta-carotene. All forms contain high levels of antioxidants.
Nutrition Profile Of Kale
Green curly kale is considered one of the most popular forms of kale.
This is likely what you will find at your local grocery store. It is hearty, fibrous, and commonly used in stews, soups, and salads.
Like all greens, kale is low in calories but rich in nutrients. A single cup of raw kale contains less than 10 calories, 1 gram of carbohydrates, 1 gram of dietary fiber, and no protein.
This variety of kale contains a good source of vitamin K, about 70% of the total Daily Value (DV) which references the amounts of nutrients we should aim to consume each day. (Source)(Source)
How To Eat Kale
The best way to enjoy kale is to simply eat it. If you tried it once before and did not like it, consider trying it again prepared differently, or trying a different type of kale.
You will get the most benefit from consuming kale in your foods. Whether you enjoy it in a salad, soup, stew, casserole, or air-fried into crispy chips, the nutrients in kale are best absorbed by our body when they come directly from food sources.
If you don’t like kale, don’t have access to kale, or simply want to get more of this cruciferous vegetable into your diet, you can also try a green supplement.
These can be a great way to boost your nutrition conveniently without having to stress about planning and preparing a meal that includes a variety of greens.
Green Powders Vs Vegetables Vs Multivitamins
When it comes to green powders versus vegetables, vegetables will always win.
But that doesn’t mean there isn’t a place or benefit from consuming a green powder, such as Supergreen Tonik.
Some might argue that green powders are a waste of money, however, those who struggle to get greens into their diet will disagree. Green powders often contain the beneficial nutrients of green veggies, such as antioxidants, while also doubling as a multivitamin to help fill any nutritional gaps.
Although green powders don’t always contain all the same vitamins and minerals as a multivitamin, many come close.
For example, Supergreen Tonik contains over 100% of the DV for vitamins D, C, thiamine, riboflavin, niacin, B6, B12, biotin, pantothenic acid, and zinc.
This green powder is also verified third-party tested, certified good manufacturing practice (GMP), and made in the USA for full transparency.
These are important things to look for in any supplement you choose.
Bottom Line
Kale is a superfood vegetable that comes in many different forms. It is readily available at most supermarkets in either green or red varieties and it packs a heft nutritional punch.
Consuming kale, along with other cruciferous vegetables such as collard greens, Brussels sprouts, and broccoli, is very beneficial to your health.
Although getting these veggies into your diet is best, there are green powders that can help to supplement your diet if you struggle to get enough of these foods.
If you do decide to choose a green powder supplement, always look for one that provides full transparency of its ingredients, such as Supergreen Tonik.
Always speak to your doctor or healthcare provider before adding a supplement to your routine.
Meghan Stoops, RDN
Meghan is a Registered Dietitian/Nutritionist from San Jose, California. She received her undergraduate degree from San Diego State University in 2015. Following an unexpected cross-country trip that landed her in Florida, she completed her didactic training through AdventHealth Orlando.
Meghan has extensive experience in multiple aspects of dietetics including critical care, motivational interviewing, writing, and research. She is passionate about health and wellness and has dedicated her free time to breaking down complicated nutrition topics and disseminating them to the public through the arena of writing.
