Can You Eat Kale Raw?

Is raw kale safe to eat?

Yes, raw kale is safe and highly nutritious. Kale (Brassica oleracea var. acephala) is a cruciferous vegetable in the cabbage family, related to broccoli, cauliflower, and Brussels sprouts. Common varieties include curly kale (the most common), Lacinato/dinosaur kale (flatter dark leaves), red Russian kale (red veins), and baby kale (younger, more tender). Raw kale provides exceptional nutrition per cup (chopped): 33 calories; 2.2g protein; 6.7g carbs (3g net carbs); 3.6g fiber; vitamin K (684 percent of daily value); vitamin C (134 percent); vitamin A (206 percent); manganese; calcium; potassium; iron. The FDA doesn't restrict raw kale; it's a common ingredient in salads, smoothies, and raw food diets. The fiber and vitamins are well-absorbed from raw kale. Heat-sensitive nutrients (vitamin C, some antioxidants) are preserved better when eaten raw.

How should you prepare raw kale?

Proper preparation makes raw kale more enjoyable. Wash thoroughly: kale can have dirt, grit, and pesticide residues; rinse under cool running water; for very curly kale, soak briefly to dislodge dirt. Remove tough stems: hold the stem with one hand and strip leaves off with the other; or use a knife to cut leaves from the central stem; the stems are tough and best discarded or saved for stocks. Chop or tear into smaller pieces: large kale leaves are hard to chew; chop into bite-sized pieces. Massage the leaves: this is the key step for raw kale. Sprinkle leaves with a pinch of salt, lemon juice, or olive oil; use your hands to gently squeeze and massage the kale for 1-2 minutes; the leaves will turn darker green, become softer, and reduce in volume; bitterness diminishes; texture becomes more salad-friendly. Let dressed kale sit 5-10 minutes for flavors to develop.

What are the considerations of eating raw kale?

A few minor considerations for raw kale. Goitrogens: kale (like other cruciferous vegetables) contains compounds that can affect thyroid function in very large amounts; cooking reduces goitrogens; moderate consumption (1-2 cups daily) is generally safe even with thyroid conditions. Digestive issues: the high fiber can cause gas and bloating in some people; cooking makes kale easier to digest. Oxalates: kale contains oxalates that can affect calcium absorption and increase kidney stone risk in susceptible individuals; people with kidney stones should consume kale in moderation. Pesticide residues: kale is on the EWG's 'dirty dozen' list (high pesticide loads); washing helps; choosing organic when possible. Pregnant women can safely consume raw washed kale.

How can you use raw kale?

Many delicious raw kale preparations exist. Kale salads: massaged kale with lemon vinaigrette, parmesan, croutons (kale Caesar); kale with sliced apple, walnuts, dried cranberries, and balsamic vinaigrette; kale with cherry tomatoes, cucumbers, feta cheese; kale Cobb salad. Kale smoothies: blended with banana, milk, fruit, peanut butter; massaged kale isn't needed for smoothies because blending breaks it down. Kale slaw: shredded kale with cabbage, carrots, vinaigrette. Kale wraps: large kale leaves used as wraps for various fillings.