Portion: 1 cup raw
Calories: 10.8
Carbs: 1.1 grams (g)
Fiber: 1.02 g
Protein: 0.73 g
Why It’s Healthy
Kale takes the No. 1 spot on our list. Just 1 cup of raw kale provides 60.2 micrograms of vitamin A, according to the U.S. Department of Agriculture (USDA).
Vitamin A helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys.
A cup of raw kale also contains 31 percent of the daily requirement of vitamin C for women, and 26 percent for men. This vitamin is important for the growth and repair of all tissues in the body and helps maintain a healthy immune system.
Kale also provides your daily requirement of vitamin K, which is crucial in the forming of proteins necessary for normal blood clotting, building stronger bones, and protection against osteoporosis.
While slightly higher in calories than other greens, kale is also a good source of calcium. This mineral is crucial for building and maintaining strong bones.
Meal Prep Inspo
“Kale is delicious raw or cooked,” says Kennedy. “It’s simple to prepare sautéed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. Kale also pairs well with roasted squash, nuts, seeds, and beans. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy says.
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