Kale is a superfood, according to a May 2010 article published in "Diabetes Forecast," as it provides high levels of a number of essential nutrients and may help to lower your blood pressure. While cooked kale is still very nutritious, cooking kale drastically lowers the amount of antioxidants and zinc contained in the kale, making raw kale a better option.

Macronutrients

A 1-cup serving of chopped, raw kale contains 34 calories, 2.2 grams of protein, 0.5 grams of fat and 6.7 grams of carbohydrates, including 1.3 grams of fiber. This is 5 percent of the daily value for fiber and 4 percent of the DV for protein. Both protein and fiber help you feel full, making it easier to consume fewer calories.

Vitamins

Raw kale is an excellent source of vitamins. Eating a cup of raw, chopped kale will provide you with 547 micrograms of vitamin K, or 684 percent of the DV; 10,302 international units of vitamin A, or 206 percent of the DV; 80 milligrams of vitamin C, or 134 percent of the DV; 0.2 milligrams of vitamin B-6, or 9 percent of the DV; 0.1 milligrams of thiamine and riboflavin, or 5 percent of the DV; 19 micrograms of folate, or 5 percent of the DV; and 0.7 milligrams of niacin, or 3 percent of the DV. Vitamin K is essential for blood clotting, vitamin A helps with vision and vitamin C is necessary for repairing wounds.

Minerals

Eating a serving of raw kale will also help you meet your recommended intake for a number of minerals. Each 1-cup serving provides you with 9 percent of the DV for calcium, with 90 milligrams; 9 percent of the DV for potassium, with 299 milligrams; 6 percent of the DV for iron, with 1 milligram; 6 percent of the DV for magnesium, with 23 milligrams; 4 percent of the DV for phosphorus, with 38 milligrams; and 2 percent of the DV for zinc, with 0.3 milligrams. Calcium helps you form strong bones, potassium helps you maintain healthy blood pressure levels and iron is necessary for forming red blood cells to transport oxygen around your body.

Phytochemicals

Lutein and zeaxanthin are two phytochemicals present in kale. Green, leafy vegetables are the best sources of these nutrients, which help keep your vision healthy and limit your risk for cataracts and macular degeneration. Kale also contains significant amounts of polyphenols, a type of antioxidant that helps rid your body of dangerous free radicals, with the estimated polyphenol content of raw kale ranging from 503.48 to 675.50 milligrams per 100 grams of kale, which is about 1 1/3 cups of raw kale.

Use

Salads made with raw kale can be delicious, especially if you massage the kale first to bring out the sweetness and make it more tender. Just sprinkle a little olive oil or dressing on your kale, then rub it between your fingers until it starts to wilt a bit and become softer. Add your favorite salad fixings and enjoy. Acidic ingredients, such as vinaigrette dressings and citrus, go very well with kale salads, as do Parmesan cheese, avocado, shredded raw Brussels sprouts, mango, apple, pear, pumpkin seeds and pine nuts.

Considerations