What is the healthiest kale to eat? A deep dive into kale varieties

A study comparing different kale varieties found significant variations in antioxidant compounds, with scarlet and lacinato kales showing higher concentrations of specific beneficial phytonutrients. Choosing the "healthiest" kale ultimately depends on which nutritional benefits you prioritize, as each variety offers unique strengths.

Quick Summary

Different kale varieties offer unique nutritional profiles, with purple kale excelling in antioxidants and lacinato in carotenoids. The best choice depends on specific health goals and preferred flavor and texture.

Key Points

• No Single 'Best' Kale: The healthiest kale depends on your specific nutritional needs, as different varieties have unique strengths.

• Purple and Scarlet Kale for Antioxidants: Varieties with red or purple hues, like scarlet and redbor, are highest in anthocyanins and vitamin E.

• Lacinato Kale for Eye Health: Also known as dinosaur or Tuscan kale, this variety is highest in carotenoids like lutein and beta-carotene.

• Darkibor Kale for Gut Health: Research indicates this curly green kale variety is highest in beneficial prebiotic fibers.

• Cook Smart to Preserve Nutrients: Steaming kale retains more nutrients than boiling, while massaging raw kale improves texture and flavor.

• Variety is Key: The most balanced approach is to include a mix of different kale types in your diet to reap the benefits of each variety.

Kale is widely regarded as a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. However, with numerous varieties available, it's natural to wonder if some are healthier than others. While all kale is good for you, research shows that certain varieties excel in specific areas, offering concentrated amounts of particular nutrients. Understanding these differences can help you select the best kale to align with your personal health objectives.

Understanding Kale's Core Nutrients

Before diving into the specifics of each variety, it is helpful to recognize the nutritional foundation all kale provides. All types of kale are rich in vitamins K, A, and C, fiber, and important minerals like calcium and potassium.

• Vitamin K: Crucial for blood clotting and bone health.
• Vitamin A: Supports healthy vision, skin, and hair.
• Vitamin C: A powerful antioxidant that boosts the immune system and aids iron absorption.
• Fiber: Promotes good digestive health and helps with satiety.
• Antioxidants: Contains flavonoids like quercetin and kaempferol that fight oxidative stress.

The Healthiest Kale Varieties By Nutrient Profile

While the nutritional differences are slight, here is a breakdown of varieties that stand out for specific health benefits:

Scarlet Kale: Highest in Vitamin E

Named for its stunning deep purple leaves and stalks, scarlet kale's vibrant color intensifies in colder temperatures. Beyond its visual appeal, a study found scarlet kale to have the highest amount of total tocopherols and alpha-tocopherol (a form of vitamin E) compared to other varieties. Vitamin E is a powerful antioxidant that helps protect cells from damage and supports immune function.

Lacinato Kale: Highest in Carotenoids

Also known as dinosaur kale or Tuscan kale, this variety is easily recognizable by its long, dark blue-green, bumpy leaves. A study comparing eight kale cultivars found that Lacinato kale was highest in carotenoid compounds, including neoxanthin, lutein, and beta-carotene. These antioxidants are vital for eye health and immune function. Lacinato kale is also notable for its magnesium and zinc content.

Purple Kale: A Powerhouse of Anthocyanins

Varieties of purple kale, such as redbor or red Russian, get their rich hue from anthocyanins. These compounds are potent antioxidants that offer numerous health benefits, including anti-inflammatory and cardio-protective effects. Purple kale varieties can contain nearly twice as many antioxidants as their green counterparts.

Beira Kale: Rich in Indoles

This Portuguese variety, also called Portuguese cabbage, features wavy green leaves. A study found Beira kale to be highest in plant compounds called indoles, which are glucosinolate compounds concentrated in cruciferous vegetables. Glucosinolates have strong anti-inflammatory properties and may help protect against chronic diseases.

Darkibor Kale: High in Prebiotic Fiber

Darkibor is a type of dark green, curly kale with tightly curled leaves. Research shows this variety is highest in prebiotic fibers called Raffinose-family oligosaccharides. These fibers support digestive health by feeding beneficial bacteria in your gut.

Curly Kale: The Widely Available Powerhouse

This is the most common variety found in grocery stores, known for its frilly, green leaves and peppery flavor. While not the highest in any single unique compound, it is a robust source of overall vitamins and minerals, particularly vitamins A, C, and K.

Baby Kale: Mild and Tender

Harvested young, baby kale has a milder flavor and more delicate texture than mature kale. While it contains similar nutrients, the concentrations may be slightly lower due to its younger age. It is ideal for raw salads and smoothies.

Comparison of Kale Varieties

Kale Variety	Key Nutritional Highlight	Flavor Profile	Texture	Best Culinary Use
Scarlet	Highest Vitamin E, Anthocyanins	Mild, slightly nutty	Curly, tender	Salads, garnishes
Lacinato (Dinosaur)	Highest Carotenoids, Magnesium, Zinc	Mild, sweet, earthy	Flat, bumpy	Salads, soups, sautéed dishes
Purple (Redbor/Russian)	High Anthocyanins (antioxidants)	Mild, slightly sweet	Curly, tender	Salads, smoothies, cooked dishes
Beira (Portuguese)	Highest Indoles	Mild, cabbage-like	Wavy leaves	Soups, side dishes
Darkibor	High Prebiotic Fiber	Peppery	Tightly curled, tough	Kale chips, stir-fries, soups
Curly	High overall Vitamins A, C, K	Peppery, bitter	Thick, robust, curly	Kale chips, soups, sautés
Baby	All-around nutrition	Very mild, delicate	Tender	Raw salads, smoothies

Maximizing the Nutritional Benefits of Kale

Choosing a specific variety is just one part of the equation; how you prepare it also matters. Some nutrients are water-soluble and can be lost during cooking, but proper techniques can minimize this loss.

• Steam, Don't Boil: Steaming kale retains more water-soluble vitamins compared to boiling, which can leech nutrients into the water.
• Massage Raw Kale: For a more palatable raw salad, massage tougher varieties like curly kale with a bit of olive oil and lemon juice to break down the fibrous texture and reduce bitterness.
• Pair with Healthy Fats: Adding a healthy fat like olive oil, avocado, or nuts can help your body absorb fat-soluble vitamins (A and K) from the kale.
• Enjoy Both Raw and Cooked: Both forms offer benefits. While some nutrients are reduced by heat, the fiber-related components in steamed kale may be more effective at binding with bile acids, which helps lower cholesterol.

The Verdict: Which Kale is Healthiest for You?

There is no single "healthiest" kale, but rather a variety with a nutrient profile that might best suit your needs. If you are focused on boosting antioxidants, purple or scarlet kale are excellent choices due to their high anthocyanin and vitamin E content. For eye health, lacinato kale with its high carotenoid levels is a great pick. For gut health, the prebiotic fiber in darkibor kale is particularly beneficial. The best strategy is to enjoy a mix of different kale varieties throughout your diet to get the broadest spectrum of nutrients. Consider your culinary application and personal taste preferences as well. The most important thing is to simply eat more nutrient-dense produce like kale, in whatever form you enjoy most.

For more in-depth nutritional information on kale, explore a trusted resource like Healthline.

Frequently Asked Questions

Which type of kale has the most antioxidants?

Varieties with purple coloration, such as scarlet and redbor kale, often contain the highest levels of antioxidants, specifically anthocyanins, which provide the vibrant hue.

Is purple kale healthier than green kale?

Purple kale contains unique antioxidants called anthocyanins, while green kale is generally packed with high levels of vitamins and carotenoids. Both are incredibly healthy, but they offer slightly different nutritional benefits, so incorporating both is ideal.

Which kale is best for salads?

Lacinato (dinosaur or Tuscan) kale and baby kale are generally the best for salads due to their more tender texture and milder flavor. If using tougher curly kale, you can soften it by massaging the leaves with oil and an acidic dressing.

Does cooking kale reduce its nutritional value?

Cooking methods affect nutrients differently. Water-soluble vitamins like C can be lost during cooking, but steaming is better than boiling for retention. Meanwhile, other components, like fiber, can be enhanced by steaming.

Can you eat kale stems?

Yes, kale stems are edible, though they are tougher and more fibrous than the leaves. They can be chopped and cooked longer than the leaves, added to soups, or even pickled.

How can I make kale less bitter?

To reduce bitterness, you can cook kale to mellow the flavor or massage raw kale with a little olive oil, salt, and acid (like lemon juice or vinegar). Pairing it with sweeter or salty ingredients also helps.

Is kale better for you than spinach?

Both kale and spinach are excellent, nutrient-dense leafy greens. Kale generally provides more vitamin C and K, while spinach offers more folate and iron. The 'better' option depends on which nutrients you're prioritizing, and incorporating both into your diet is beneficial.