Kale
Vitamins K, A & C, calcium, antioxidants.
- Category
- Vegetables
- Plate rating
- 97/100
- Glycemic index
- ≈15 · Low GI
- Pesticide residue
- Higher
Medicine note: Vitamin K foods and warfarin
Keep vitamin K intake steady if you take warfarin. Read more.
What kale offers
- Extremely nutrient-dense
- Vitamin K, A & C
- Calcium & antioxidants
- Fiber for digestion
When to eat it
Lunch or dinner.
Tip
Massage with olive oil for salads
Pairs well with
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Higher — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More vegetables
BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)
SpinachFolate, vitamin K, iron, lutein for eye health
Sweet PotatoComplex carbs, beta-carotene, gut health
CarrotsBeta-carotene (vitamin A), fiber, eye health
GarlicAllicin compounds, flavor, small amounts of vitamin C & B6
Bell PepperVitamin C, antioxidants, eye health
Sources
- Nutrient data: USDA FoodData Central (search “Kale”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
- MedlinePlus: Warfarin
- NIH Office of Dietary Supplements: Vitamin K
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.