High Fiber Foods – Kale

An elephant knows potent nutrition in
high fiber foods help to make you healthy.

Delicious Dark Green Kale is one fiber food many people overlook…

…but kale can help you get healthy.

One Cup Kale Fiber
Fresh, raw, chopped 1.3 34
Fresh, chopped, boiled, drained 2.6 36
Frozen, boiled, drained 2.6 39
Nutrient Data Laboratory Database (SR21), Agricultural Research Service, USDA

Kale adds dense nutrition to dietary fiber.


Vegetables with dark green tender leaves like kale make high fiber foods almost perfect for any health goal.

  • Lose weight fast
  • Lower cholesterol
  • Improve heart health
  • Inspire diabetic recipes

Green leafy vegetables help fill your daily fiber requirement without many calories. However, they do deliver a lot of importantvitamins, minerals, and phytonutrients.

Note – Kale is very high in vitamin K which can interact with some prescribed medicines.

  • Beta-carotene
  • Vitamins C and K
  • Calcium
  • Copper
  • Iron
  • Manganese
  • Lutein
  • Zeaxanthin
  • Sulforaphane

These nutrients offer anti-inflammatory and antioxidantbenefits — natural protection against heart diseases and stroke.

And did you know…

So you know you will want to add young tender kale to all your summer salad recipes.

Why is the calcium more easily absored?

Kale is a low oxalate food. Oxalates can combine with certain minerals (calcium, iron) to form crystals that the body cannot readily absorb. Low-oxalate vegetables that are high in calcium include broccoli, celery, turnip and collard greens, and green beans.

And for extra nutrituion and flavor, put blend kale into a great green smoothie!

Of course, do not forget to serve your favorite recipes starring cooked kale, too.

Tell us! How do you use kale for your good health?

Satisfying Health Goals

Whatever your health goal, low-calorie, low-fat dark green vegetables like kale have the dense nutrition and dietary fiber to help push your diet to success:

  • High fiber foods make you feel full and satisfied.
  • Insoluble fiber helps move food through your digestive tract for regularity.
  • Insoluble fiber absorbs water to increase stool bulk for more comfortable illimination.
  • Soluble fiber promotes prebiotic effects which fuel beneficial bacteria in the digestive tract.
  • Fermentation of soluble fiber produces short-chain fatty acids which provide benefits (Journal of Clinical Gastroenterology):
    • regulating blood glucose
    • lowering cholesterol
    • absorption of dietary minerals
    • protecting your immune system
    • inhibiting inflammation
  • Three grams of fiber from whole grain (like oats or barley) may help reduce risk of coronary heart disease
  • nine-year study concluded people who consumed the most fiber increased their longevity by lowering their risk of death from heart disease, infectious and respiratory illnesses, or cancer.

When good health is your goal, consuming a variety of fiber foods in your diet (eating more like an elephant) can help you succeed.

Compare Nutrients in These Leafy Greens
(1 Cup Raw)
Kale Spinach Romaine
Calories 34 kcal 7 kcal 8 kcal
Fiber 1.3 g 0.7 g 1.0 g
Protein 2.21 g 0.86 g 0.58 g
Calcium 90 mg 30 mg 16 mg
Iron 1.14 mg 0.81 mg 0.46 mg
Magnesium 23 mg 24 mg 7 mg
Potassium 299 mg 167 mg 116 mg
Zinc 0.29 mg 0.16 mg 0.11 mg
Vitamin A 10302 IU 2813 IU 4094 IU
Vitamin C 80.4 mg 8.4 mg 1.9 mg
Vitamin K 547.4 mcg 144.9 mcg 48.2 mcg
Lutein + Zeaxanthin 26499 mcg 3659 mcg 1087 mcg
IU=international unit, kcal=food calorie (kilocalorie), g=gram, mg=milligram, mcg=microgram
Nutrient Data Laboratory Database (SR21), Agricultural Research Service, USDA