scored 98/100
Also known as curly kale, lacinato kale, dinosaur kale
Kale is a nutrient-dense cruciferous vegetable exceptionally rich in vitamin K, vitamin A, and antioxidants, making it one of the most micronutrient-concentrated foods available.
2.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 98.
Kale, a member of the Brassica family originating from the Mediterranean region, has become a cornerstone of longevity-focused nutrition. Per 100g, it delivers exceptional micronutrient density: 705 mcg of vitamin K (880% DV), 9,990 IU of vitamin A, and 120 mg of vitamin C. What distinguishes kale nutritionally is its glucosinolate content—sulfur-containing compounds that metabolize into sulforaphane and indole-3-carbinol, which activate Phase 2 detoxification enzymes in the liver. The high vitamin K content supports bone mineralization and cardiovascular health through matrix Gla-protein activation. With only 49 calories and 3.6g fiber per 100g, kale delivers satiety and metabolic support without caloric burden. Its polyphenol profile—including quercetin and kaempferol—provides anti-inflammatory and antioxidant effects linked to reduced chronic disease risk. The bioavailability of fat-soluble vitamins (A, K) increases significantly with dietary fat, explaining traditional preparation methods. For aging populations, kale's combination of bone-supporting micronutrients, cognitive-protective polyphenols, and low glycemic impact positions it as a functional food for healthy aging.
Vitamin K (705 mcg per 100g) acts as a cofactor for gamma-carboxylation of bone proteins, promoting calcium deposition in bone matrix rather than arterial walls, reducing fracture risk and arterial calcification
Glucosinolates in kale are converted to sulforaphane via myrosinase enzyme, which activates the Nrf2 antioxidant response pathway, upregulating detoxification enzymes and reducing NF-κB inflammatory signaling
High carotenoid content (vitamin A as provitamin A) provides lutein and zeaxanthin, which accumulate in the macula and filter harmful blue light, protecting photoreceptors from oxidative damage
Indole-3-carbinol and sulforaphane from kale's glucosinolates induce upregulation of glutathione S-transferases and UDP-glucuronosyltransferases, improving elimination of xenobiotics and estrogen metabolites
Quercetin and kaempferol polyphenols inhibit microglial activation and reduce pro-inflammatory cytokine production (IL-6, TNF-α) in the central nervous system
Kale's nutrient profile—high in bone-supporting minerals, detoxification compounds, and polyphenols—provides benefits throughout the day. Consumption with meals containing fat maximizes micronutrient absorption. Evening consumption is acceptable; vitamin K does not interfere with sleep physiology.
Breaks a fast
If taking anticoagulants (warfarin), maintain consistent daily kale intake rather than consuming large quantities intermittently, as vitamin K affects anticoagulation monitoring. People with thyroid conditions should consume cooked rather than raw kale in large amounts, as raw glucosinolates may inhibit iodine uptake.
Per 100 g of the default form. Bars show how much higher or lower kale is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Kale is classified as a leafy green (vegetable). Kale is a nutrient-dense cruciferous vegetable exceptionally rich in vitamin K, vitamin A, and antioxidants, making it one of the most micronutrient-concentrated foods available.
Kale scores 98/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Not really. A 40 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 40 g serving, kale is highest in Vitamin K (~235% DV), Vitamin C (~53% DV), Vitamin A (~38% DV), Manganese (~11% DV), Vitamin A (~11% DV).
Yes — it fits comfortably in most keto plans. A 40 g serving has about 2.1 g of net carbs (3.5 g total minus 1.4 g fiber).
Best any time of day. Kale's nutrient profile—high in bone-supporting minerals, detoxification compounds, and polyphenols—provides benefits throughout the day. Consumption with meals containing fat maximizes micronutrient absorption. Evening consumption is acceptable; vitamin K does not interfere with sleep physiology.
A typical serving is around 40 g (~20 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kale alongside several other vegetable sources.
Kale pairs nicely with: Pair with olive oil or avocado because fat-soluble vitamins A and K require dietary lipids for optimal absorption and transport across the intestinal epithelium; Combine with fermented foods (sauerkraut, kimchi, miso) because the glucosinolates in raw or lightly cooked kale undergo enzymatic conversion enhanced by gut microbiota, and fermented foods provide beneficial bacterial species; Serve with citrus (lemon, lime) or tomatoes because vitamin C enhances non-heme iron bioavailability from kale and synergistically boosts antioxidant activity through polyphenol interactions; Pair with sulfur-rich alliums (garlic, onions) because both provide glucosinolates and organosulfur compounds that activate complementary detoxification pathways through Nrf2 signaling.
Encyclopedia entries that supply the same signature nutrients kale contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients kale contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.