Kale Overview
Kale is a nutrient-dense superfood exceptionally high in vitamins K, A, and C. It contains powerful antioxidants like quercetin and kaempferol that provide anti-inflammatory benefits.
Why Kale Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Kale Nutrition Facts
Per 100g (cooked, boiled)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 8.8g | 3% |
| Dietary Fiber | 3.6g | 13% |
| Sugar | g | — |
| Total Fat | 0.9g | 1% |
| vitaminC | 41mg | 46% |
| calcium | 150mg | 12% |
| vitaminA | 681µg | 76% |
| vitaminK | 817µg | 681% |
GI: 15 ()
Key Nutrients in Kale for Weight Loss
Fiber
3.6gSupports weight loss by providing essential fiber
Protein
4.3gSupports weight loss by providing essential protein
Best Ways to Eat Kale for Weight Loss
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Kale Health Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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