Are you looking for a low-calorie vegetable to add to your diet? Look no further than cooked kale! At just 51 calories for 100 grams, it's a great option for weight management.

In addition to being low in calories, cooked kale is also high in vitamin C, an essential nutrient for immune function and skin health. It's an excellent source of fiber, which is important for digestive health and can help keep you feeling full after meals. And if you're looking for a plant-based source of iron, kale is a great choice!

But the benefits of cooked kale don't stop there. Read on to learn more about why this leafy green vegetable should be a staple in your diet.

A Low-Calorie Vegetable

As we mentioned earlier, cooked kale is a low-calorie option that can help with weight management. But what does that really mean? For comparison, 100 grams of cooked brown rice contains around twice the number of calories as cooked kale. So if you're looking to cut back on calories, swapping out a higher calorie food for cooked kale can be a simple way to do so. Plus, cooked kale is nutrient-dense, meaning it provides a lot of nutrients for the number of calories it contains. Which brings us to our next point...

High in Vitamin C

100 grams of cooked kale contains over 70% of the recommended daily intake of vitamin C. This essential nutrient plays a key role in immune function, and also helps with wound healing and collagen production (which is important for skin health). Vitamin C is also a powerful antioxidant, which means it helps protect your cells from damage by harmful molecules called free radicals. So not only is cooked kale a great source of vitamin C - it also offers antioxidant benefits!

Excellent Source of Fiber

Fiber is a type of carbohydrate that your body can't digest. While it may not provide energy like some other types of carbs, it's essential for digestive health and can help keep you feeling full after meals. 100 grams of cooked kale contains around 4 grams of fiber - that's over 10% of the recommended daily intake for adults! Plus, the type of fiber in kale is a mix of soluble and insoluble fibers, which both provide different benefits for digestive health.

Contains Iron

Iron is an essential nutrient that plays many roles in the body, including helping to transport oxygen throughout your bloodstream. And while meat is often thought of as the best source of iron, there are actually plenty of plant-based sources as well. 100 grams of cooked kale contains around 1.5 mg of iron - that's over 8% of the recommended daily intake for adult males, and around 5% for adult females. Plus, the vitamin C in kale can actually help your body absorb more iron from plant-based sources!

Helpful in Weight Management

As we mentioned earlier, cooked kale is a low-calorie option that can help with weight management. But it's not just about calories - kale is also a nutrient-dense food that can help fill you up and keep you satisfied after meals. Plus, the fiber in kale can help regulate blood sugar levels and prevent spikes and crashes that can lead to cravings for unhealthy foods. So if you're looking to maintain a healthy weight, cooked kale is a great addition to your diet.

Can Lower Cholesterol

High levels of LDL cholesterol (often referred to as "bad" cholesterol) in the blood can increase your risk of heart disease. But the good news is that there are plenty of lifestyle changes you can make to help lower your cholesterol levels - including adding cooked kale to your diet! The fiber and plant sterols in kale can help lower LDL cholesterol levels in the blood. Plus, the antioxidants in kale can help prevent LDL cholesterol from oxidizing (which is a key step in the development of heart disease).

Boosts Immune System

We've already mentioned that cooked kale is high in vitamin C, which plays a key role in immune function. But that's not the only way kale can help support your immune system. Kale is also a great source of other immune-boosting vitamins and minerals, like vitamin A, vitamin K, and selenium. And because kale is a cruciferous vegetable (like broccoli and cauliflower), it also contains compounds called glucosinolates that have been shown to have immune-boosting effects.

Improves Digestive Health

We've already mentioned that kale is an excellent source of fiber, which is essential for digestive health. But that's not the only way kale can benefit your gut! Kale is also a prebiotic food, which means it helps feed the beneficial bacteria in your gut. And because kale contains a mix of soluble and insoluble fibers, it provides a well-rounded source of food for these bacteria.

Reduces Inflammation

Inflammation is a natural response in the body that occurs in response to injury or illness. But chronic inflammation (when the body is in a constant state of inflammation) can contribute to the development of many chronic diseases, including heart disease, cancer, and autoimmune conditions. Thankfully, there are many anti-inflammatory foods you can add to your diet to help reduce your risk of these conditions - and kale is one of them! The antioxidants and anti-inflammatory compounds in kale can help reduce inflammation throughout the body.

Versatile Ingredient

One of the best things about cooked kale is how versatile it is in the kitchen. You can use it as a base for salads or grain bowls, add it to soups and stews, or sauté it as a side dish. And because it has a mild, slightly bitter flavor, it pairs well with a variety of other ingredients. If you're not sure where to start with cooked kale, try seasoning it with some garlic, lemon juice, and a sprinkle of parmesan cheese. Or use cooked kale as a base for a breakfast omelette!