Kale is a healthful leafy green vegetable, rich in nutrients, vitamins, and antioxidants, making it highly beneficial for your health. Currently, there are 2 popular forms of Kale: Kale powder and fresh Kale. So, Kale powder vs fresh Kale: Which is the better choice for your health? Let’s explore the differences and discover the various kale benefits in the following article.
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One of the leaves that is highest in nutrients on the planet, Kale offers a lot of health benefits with very few calories per serving. Although the exact origin of Kale consumption is unknown, evidence suggests that it has been a staple food in many parts of the world for thousands of years. Kale was first cultivated in ancient Greece in the fourth century B.C. Kale belongs to the family Brassicaceae, which includes mustard, collard greens, broccoli, cauliflower, and beansprouts. Despite being only medium-sized, this family of flowering plants is very important to our ecosystem and economy.
Kale powder is derived from fresh leaves that are harvested when perfectly ripe. These leaves undergo a drying process, either through air-drying or freezing, until they become sufficiently brittle. Subsequently, they are delicately broken and crushed into a fine powder.
Read more: Some Common Types Of Kale That You Must Try
While Kale powder is usually found in health supplement stores in small tubs or resealable pouches, fresh Kale can be found easily in grocery stores and farmers’ markets. To compare and determine the better choice between Kale powder and fresh Kale, let’s analyze specific factors as outlined below.
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Kale powder is still a great source of nutrients and health-promoting phytochemicals, even though some nutrition is inevitably lost during the conversion of green veggies into superfood powders due to air exposure in the drying and grinding processes. Because the water is removed during the dehydration process, more fiber, air-resistant nutrients, and phytochemicals are packed into a smaller amount of Kale powder than there is in fresh Kale, weight for weight.
According to a study published in the peer-reviewed Journal of Food Processing and Preservation, 100 grams of fresh Kale contains:
Whereas, 100 grams of air-dried Kale contains:
Further research revealed that freeze-dried Kale powder included even more of these beneficial ingredients (1).
Read more: Discover Kale Nutritional Value Secret
You can corporate fresh Kale into your dishes to enhance them with nutrients, flavor, and texture. Whether it’s stir-fries, risotto, omelets, or pizza toppings, fresh Kale can add a nutritious and vibrant element. Alternatively, create a delicious Kale smoothie by blending young Kale leaves with your favorite fruits in a high-powered blender.
While fresh Kale contributes texture to dishes, Kale powder serves as a versatile ingredient for adding color, flavor, and nutrients. Common applications for Kale powder include blending it into green smoothies and pureed soups, incorporating it into sauces, dips, and salad dressings, using it in egg-based dishes like omelets and scrambled eggs, and sprinkling it onto salads.
Read more: Kale Has Antioxidant Benefits: Is This True?
A notable distinction between Kale powder and fresh Kale lies in their storage characteristics. Kale powder, when appropriately stored in an airtight container in a cool, dry place like a kitchen cabinet, maintains a relatively long shelf life. On the other hand, fresh Kale is best consumed within days of purchase and is ideally stored in a sealable plastic bag placed in the crisper drawer of your fridge.
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Kale powder is a highly concentrated form compared to fresh, curly leaves, as it eliminates the water weight. This means that the nutritional power of a cup of fresh Kale is packed into approximately four teaspoons of Kale powder, making it more nutritionally dense and easier to digest than its fresh counterpart. In fact, this concentrated serving contains more iron per calorie than beef and more calcium than a cup of milk.
Read more: Spinach vs Kale Benefits: Unraveling the Nutritional Rivalry
With Kale Powder, the principle is “less is more.” In its powdered form, this leafy green becomes a readily available source of health and nutrition that you can seamlessly incorporate into a variety of dishes, from snacks and desserts to drinks and meals. Since powdered Kale takes up only about 10% of the volume of raw Kale, it can be easily integrated into almost any dish to boost your Daily Recommended Value (DRV) numbers. Just half a teaspoon of Kale powder is sufficient to mimic a single serving of greens. The discreet nature of Kale powder allows for effortless incorporation into meals, simplifying the journey to a healthier diet or making meal adjustments.
Moreover, Kale powder is available year-round and is always in season, unlike fresh Kale, which is seasonal and only lasts a few weeks. It is a great food to have on hand at all times because it can be stored for a few years.
Read more: Kale benefits for your health when eating everyday
For a convenient and top-tier solution to seamlessly include Kale powder in your daily routine, explore Abeille d’Or Green Kale powder. This premium Kale powder drink is crafted for convenience without any compromise on quality. Discover what sets this Kale powder apart, providing a simple and delightful means to integrate the nutritional benefits of Kale into your daily routine.
Read more: The Benefits of Kale Juice For Skin
In summary, Kale powder stands out as a concentrated and versatile nutritional powerhouse. Whether you aim to meet daily nutritional requirements or enhance the nutrient density of your diet, Kale powder proves to be a valuable ally in achieving your health and wellness goals.
Sources
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. All around the world, people are learning that including more healthy greens — like kale — in your diet can help curb cravings, boost immunity and support overall health.
Kale is one of the most common veggies found in these superfood concoctions. Not only does the cooked kale nutrition profile boast a wide array of essential vitamins, minerals and antioxidants, but this superstar ingredient is featured in nearly every eating pattern, from the Mediterranean diet to Paleo to the ketogenic diet and more.
Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet.
What Is Kale?A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is one of the most popular health foods today. However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages.
Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. There are two main varieties: one that has green leaves and one that has purple leaves.
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Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables.
As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more.
Nutrition FactsKale is a great source of many important nutrients. It’s considered a top vitamin K food, vitamin A food and vitamin C food.
A one-cup serving of raw kale (about 21 grams) contains the following nutrients:
In addition to the nutrients above, each serving also contains a small amount of iron, phosphorus, magnesium, thiamine, potassium, vitamin B6, copper, niacin, zinc, pantothenic acid and selenium.
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
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Health BenefitsBesides being highly nutritious, kale has also been associated with a number of health benefits. Here are a few of the top reasons to consider adding this leafy green to your next shopping list.
Arguably the most beneficial property of eating kale is its ability to help relieve inflammation, thanks to its content of antioxidants. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation.
What’s more, each serving also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA). Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body.
Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A.
Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions, such as heart disease, cancer and diabetes.
One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely.
This is due to the presence of isothiocyanates (ITCs), which are compounds found in kale that have been shown to help detox your body at the cellular level. These ITCs are a powerful “one-two punch” against toxins and free radicals. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of harmful substances.
The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids.
Several studies have confirmed the heart-boosting benefits of kale. In fact, one study out of Seoul even found that drinking five ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent.
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Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease.
Another one of the key benefits of kale is its ability to promote healthy fetal development. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation.
Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth.
Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3 percent to 5 percent of bone mass while breastfeeding due to the baby’s increased need for calcium.
Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates, which are a large group of sulfur-containing compounds.
These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies.
Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts.
Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision.
A 2016 randomized, double-blind, placebo-controlled, crossover study involving 42 Japanese adults between 21 and 64 years old had participants consume either a placebo or a kale-containing food as part of a high-carbohydrate meal. Researchers discovered that “postprandial plasma glucose levels” were significantly lower in subjects who consumed the kale.
This led the study authors to conclude that “intake of kale suppresses postprandial increases in plasma glucose levels at a single dose of 7 g, and that a dose as high as 14 g is safe.” This showcases the veggie’s anti-diabetic effects.
Leafy greens are high-fiber foods, which makes things like kale and Romaine lettuce good for supporting regular bowel movements and combating constipation, and research backs this up.
For instance, a 2023 pilot study examining kale’s effects on constipated women indicated that “kale modifies certain gut microbes, such as [Eubacterium] eligens and [Ruminococcus] gnavus, and improves bowel movements, particularly in those with smaller stool amounts.”
Specifically, the study authors noted: “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.”
This leafy green is among several vegetables that have been found to possess photoprotective properties to keep the skin in top shape and support collagen formation. That’s because kale nutrition provides a host of skin-protective nutrients and phytonutrients, including:
Thanks to some of those nutrients, kale also has been found to support hair health, particularly in women dealing with hair loss during menopause.
Since kale is a low-calorie, nutrient-dense food that promotes satiety, it could help people manage or potentially even lose weight. It’s also high in fiber and water, which are key components to feeling full and helping limit overeating.
Types of KaleThere are several different types of kale, each of which differs based on its unique appearance, color and taste. Some of the most common types include:
Many kale recipes exist because it’s a versatile vegetable and easy to enjoy in a variety of ways. Kale works especially well paired with fruit and blended into a kale smoothie. You can also try baking a batch of kale chips for a simple snack that’s great if you’re on the go.
Here are a few other cooking tips and easy ways to enjoy kale:
You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal.
Here are few other recipes that contain this leafy green:
Where to BuyKale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables. It’s also available in most farmers markets around the U.S., from spring to fall, as it’s a very hearty crop.
Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure.
Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. To wash kale, remove the stems, and submerge in water completely. Then, rinse under running water to remove any remaining residue.
Risks and Side EffectsDespite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well.
Although uncommon, some people may be allergic to cruciferous vegetables, including kale. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor.
Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial.
While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet.
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