Kale: How much is too much? Find out what the experts say, get serving sizes, and reasons to eat

Perspective from Leticia Soares

Postgraduate Degree in Public and Family Health/Bachelor Degree in Nutrition and Dietetics · 5 years of experience · Brazil


  • Kale is effective in reducing the risk of cancer. Cruciferous vegetables have been shown to have potent inhibitory activities against cancer cell lines. As with other cruciferous vegetables, the positive effect of kale is attributed to phytochemicals.
  • Kale vegetable protects against inflammation and increases the diversity of the gut microbiota. The vegetable increases the representation of beneficials bacterial families associated with health and decreases bacterial families associated with inflammation.

Quantity Recommendation

  • Usually for healthy individuals the intake of one to two cups of kale per day is recommended. However, if you have any special health condition or if you take medicines, such as beta blockers or blood thinners, it is necessary to consult your doctor to find the ideal recommendation for your case.

Kale: How much should you eat? Experts weigh in.

See side effects of Kale from this expert

Perspective from Cagla E. Kayma

Bachelor of Science Nutrition and Dietetics · 7 years of experience · United Kingdom


  • Kale has vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (Good for blood clotting and bone building). Kale has Folate; a B vitamin that’s key for brain development. Kale has Alpha-linolenic acid, an omega-3 fatty acid.

Quantity Recommendation

  • Kale is a warrior that fights against heart disease, cancer, inflammation and toxins. To make the most of all it has to offer, chow down on 1 1/2 cups a few times a week.

Kale: How much should you eat? Experts weigh in.

Love Kale? Get nutritional facts, tips from health experts, and more

This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.

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