Is it Best to Eat Kale Raw or Steamed for Maximum Health Benefits?

December 26, 2025 •

3 min read

According to one study, steaming kale for a short duration may be the best cooking method for preserving its antioxidant and mineral levels compared to other cooking methods. However, whether it is best to eat kale raw or steamed depends on your nutritional goals, digestive sensitivity, and personal taste.

Quick Summary

The optimal preparation method for kale depends on your health priorities and preference. Raw kale offers a higher vitamin C content and crunchy texture, while steaming improves digestibility and nutrient bioavailability by reducing oxalates. Both methods provide substantial health benefits, making a varied approach ideal for most people.

Key Points

Raw kale has higher vitamin C: As a heat-sensitive vitamin, the ascorbic acid content in kale is highest when consumed raw, but may be compromised during cooking.
Steaming improves digestion: Cooking softens the fibrous leaves, making steamed kale easier for some people to digest and reducing the likelihood of bloating.
Bioavailability matters: Steaming reduces anti-nutrients like oxalates and goitrogens, which can increase the body's ability to absorb essential minerals like calcium and iron.
Consider thyroid health: Individuals with thyroid issues should opt for cooked kale, as steaming deactivates goitrogenic compounds that can interfere with iodine absorption.
Variety is key: Incorporating both raw and steamed kale into your diet is the best way to leverage the full range of nutritional benefits and achieve a balanced intake.
Massaging raw kale helps: To tenderize raw kale for salads, massaging the leaves with a bit of oil and salt helps break down the fibers and lessens the bitter flavor.

Raw and steamed kale both offer distinct nutritional advantages, making the "best" choice dependent on your health goals. While raw kale preserves heat-sensitive vitamins, steaming can improve the bioavailability of certain minerals and reduce anti-nutrients. Ultimately, incorporating both preparation methods into your diet is the most effective way to maximize the wide spectrum of nutrients this superfood provides.

The Case for Eating Kale Raw

Eating kale raw allows you to consume the vegetable in its most unadulterated state, which is particularly beneficial for certain nutrients.

Benefits of Raw Kale

Higher Vitamin C Content: Raw kale is exceptionally rich in vitamin C, a water-soluble and heat-sensitive vitamin that can be significantly reduced by cooking.
Potent Antioxidants: Raw kale boasts a high concentration of powerful antioxidants like flavonoids and polyphenols that combat oxidative damage.
Crunchy Texture: For those who enjoy a hearty, crunchy texture, raw kale is ideal for salads and slaws. Massaging the leaves with oil and salt can improve texture and palatability.

Drawbacks of Raw Kale

Digestibility: The tough fibers of raw kale can be difficult to digest for some, potentially causing bloating or gas. Massaging can help soften these fibers.
Goitrogens: Raw kale contains goitrogens, compounds that can affect thyroid function. While moderate intake is safe for healthy individuals, those with thyroid issues might be advised to cook kale.
Oxalates: Raw kale contains oxalates, which can hinder mineral absorption and may contribute to kidney stone formation in susceptible people.

The Case for Eating Kale Steamed

Steaming is often recommended as an optimal cooking method for kale as it minimizes nutrient loss while addressing some raw kale drawbacks.

Benefits of Steamed Kale

Improved Mineral Absorption: Steaming helps lower oxalates, potentially improving absorption of minerals like calcium and iron.
Better Digestibility: Heat softens fibers, making steamed kale easier to digest for sensitive stomachs.
Deactivates Goitrogens: Cooking deactivates the enzyme that releases goitrin, making steamed kale safer for those with thyroid conditions.
Lower Cholesterol: Steamed kale may be effective in helping to lower cholesterol levels.

Drawbacks of Steamed Kale

Reduced Vitamin C: Vitamin C diminishes during steaming, though less than with boiling.
Altered Texture: Steamed kale becomes soft and wilted, which may not appeal to everyone.
Volume Reduction: Kale shrinks significantly when cooked.

Comparison Table: Raw vs. Steamed Kale


Feature	Raw Kale	Steamed Kale
Best for Preserving	Heat-sensitive nutrients like Vitamin C.	Mineral content and bioavailability.
Effect on Digestibility	Can be hard to digest due to tough fibers.	Easier to digest as fibers are softened.
Anti-nutrient Content	Contains higher levels of goitrogens and oxalates.	Lower levels of goitrogens and oxalates.
Texture	Crunchy and fibrous.	Soft and wilted.
Best Use Case	Salads, slaws, and smoothies.	Side dishes, soups, and stews.

Culinary Advice: How to Maximize Your Kale

Consider a balanced approach to preparing kale to gain the most benefits.

Start with Massage: Massaging leaves with oil or lemon juice can break down fibers and reduce bitterness before eating raw or cooking.
Consider a Mix: Combine massaged raw kale in salads with steamed vegetables for varied textures and nutrients. Add raw kale near the end of cooking in soups for a light wilt.
Use the Right Method: Opt for quick cooking methods like steaming, stir-frying, or microwaving to minimize nutrient loss.

For a simple, nutrient-retaining cooking method, try this quick microwaved kale recipe: Place washed, chopped kale in a microwave-safe dish with a few tablespoons of water. Cover and microwave for 2-3 minutes until tender.

Conclusion: The Final Verdict

Is it best to eat kale raw or steamed? The answer depends on your health priorities and taste. Raw is good for maximizing vitamin C if you have no digestive or thyroid issues. Steaming is better for digestive comfort, mineral absorption, and reducing anti-nutrients. For optimal benefits, enjoy kale both ways. Combining raw, massaged kale in salads with lightly steamed kale in cooked dishes provides the full spectrum of nutrients this superfood offers.

Frequently Asked Questions

Steaming kale does reduce some nutrients, particularly the heat-sensitive and water-soluble vitamin C. However, it is considered the best cooking method for preserving overall nutrient content compared to boiling, as it minimizes leaching into the water.

For most healthy people, a moderate amount of raw kale is perfectly safe. However, excessive consumption can cause digestive issues due to its high fiber content and may pose a risk to those with pre-existing thyroid conditions because of goitrogens.

To make raw kale easier to eat, you can massage the chopped leaves with a drizzle of olive oil, lemon juice, and a pinch of salt. This process helps break down the tough fibers, making the kale more tender and less bitter.

Yes, cooking kale, especially steaming, helps to lower the levels of oxalates, which are compounds that can interfere with the absorption of minerals like calcium and iron. By reducing oxalates, cooking can improve the bioavailability of these minerals.

There is no official daily quota for kale, but nutrition experts often suggest consuming 1-2 cups of leafy greens per day. It's more important to maintain a varied diet than to fixate on a specific amount of one food.

Steaming is widely regarded as the best cooking method to preserve kale's nutrients because it uses minimal water and a short cooking time. Quick sautéing or microwaving are also excellent options for similar reasons.

While most varieties of kale, such as curly kale and Tuscan kale, offer similar benefits, their texture and flavor differ. Milder varieties like baby kale may be more suitable for raw applications, while heartier varieties work well in soups and stews.