Lacinato kale, also known as Tuscan or dinosaur kale, is a nutrient-dense cruciferous green packed with vitamins K and C, carotenoids, and glucosinolates. Its tender texture and mild flavor make it easily adaptable into dietary patterns supporting overall cardiovascular and cellular health (USDA, Harvard Nutrition Source).
Supports
Supports Bone Health and Normal CoagulationProvides Cellular Antioxidant DefensePromotes Ocular and Macular Health
Calories
35
kcal / 100g
Fibre
4.1g
per 100g
Vitamin K
519%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorievitamin-k-richVitamin C rich
Recommended intake
How much Lacinato Kale — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Lacinato Kale is especially good for
When to be careful
Be careful with Lacinato Kale if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Lacinato Kale?
How it works in the body
The mechanisms behind Lacinato Kale
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Lacinato Kale maps to body functions
Health benefit
Supports Bone Health and Normal Coagulation
Provides an exceptional concentration of vitamin K1 (phylloquinone), which serves as an required cofactor for proteins involved in blood clotting and bone metabolism (NIH ODS, Harvard Nutrition Source).
Health benefit
Provides Cellular Antioxidant Defense
High levels of vitamin C contribute to immune defenses and collagen synthesis, while beta-carotene and other antioxidants help neutralize reactive oxygen species (USDA, NIH ODS).
Health benefit
Promotes Ocular and Macular Health
Contains lutein and zeaxanthin, carotenoids that accumulate in the retina and may protect eye tissue from light-induced oxidative stress (NIH ODS, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories35kcal
Protein2.9g
Carbohydrates4.4g
Fat1.5g
Fibre4.1g
Sodium53mg
Vitamins
Folate62.0µg
Choline0.5mg
Vitamin A241.0µg
Vitamin C93.4mg
Vitamin E0.7mg
Vitamin K389.6µg
Vitamin B10.1mg
Vitamin B20.3mg
Vitamin B31.2mg
Vitamin B50.4mg
Vitamin B60.1mg
Minerals
Iron1.6mg
Zinc0.4mg
Copper0.1mg
Calcium254.0mg
Selenium0.9µg
Magnesium33.0mg
Manganese0.9mg
Potassium348.0mg
Phosphorus55.0mg
Show raw per-100 g values
Calories35kcal
Protein2.92g
Carbohydrates4.42g
of which sugars0.99g
Fat1.49g
of which saturates0.18g
Fibre4.1g
Sodium53mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Sauté briefly in olive oil.
Roast into crisps.
Massage raw with lemon and salt.
Things to consider
Context matters
Vitamin K Interaction: Individuals taking blood thinners such as warfarin should maintain consistent daily intake of vitamin K rather than making sudden increases in dark leafy green consumption (NIH ODS, Harvard Nutrition Source).
Goitrogenic Activity: Like other cruciferous vegetables, raw kale contains goitrogens, though cooked consumption in normal dietary quantities presents minimal risk to individuals with healthy thyroid function (Harvard Nutrition Source, PubMed).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
