Is Raw Kale Bad For You?


It might be hard to imagine considering all the postive light kale has been reciving recently. Even Beyonce see’s the benefits of adding kale to your diet.. and apparel. Even with the stated benefits of kale people are still wondering if it’s really all that good for you.

Well I’ve done the research for you to answer this question. It’s amazing what you can find on the internet these days, answers to practically any question on the planet and of course any opinion on the planet. While I try to keep my opinions subjective and based on actual medical and scientific fact, I do have my own thoughts on things that I’ve share in some of my posts. But this one it all relative. I’ve included links to several trustworthy sources as well as a medical study done comparing calcium intake from kale and milk. (guess which one came out on top?).

Kale is amazing, at least to me. It’s a hearty green plant that can withstand almost anything – weather, heat, drought, bugs.. you name it. I grew Kale in my garden last year and it was the most durable vegetable throughout the entire season. It was also quite delicious.

sals-kale-salad-recipe-ftrPhoto source:

So, lets take a look at the question – Is raw kale bad for you?
Personally, I think no. (obvs, because I eat it all the time) and it would seem many of the trustworthy sources somewhat agree. Let’s just say I never found a bad article related to consuming raw kale. An article from LiveStrong entitled ‘Why Can’t You Digest Raw Vegetables?‘ stated that raw veggies are full of fibre (both soluable and insoluable) and can sometimes be hard to digest, however no one vegetable was highlighted. They suggested that if you personally are finding it hard to digest raw foods, cook them to make the fibres easier to digest and to keep your body happy.  

Interestingly enough WebMD had some interesting points to say about Kale (and personally I was suprised as this source is usually biased on the side of pharmasuticals than natural healing). The article actually says that kale is a superfood and goes on to state the amazing benefits, vitamins and minerals in kale that can be absorbed. They also suggest how to eat it, one being a raw kale ceaser salad. Even MindBodyGreen states how beneficial it is to add Kale to your diet, cooked or raw.

Looking into more of the medical side of it the Physicians Committee for Responsible Medicine states that ‘the most healthful calcium sources are green leafy vegetables and legumes, or “greens and beans” for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients’. There’s even a medical study proving that leafy greens, like kale, contain more absorbable calcium than dairy products.

BowlOfKaleOnWoodTable-850x400Photo source:

So, what’s the verdict? Well, from the information I’ve provided it would appear kale is equally as nutritious cooked or raw. The important part is to ensure it is good quality kale (organic) and if you are going to consume it raw massaging kale with a dressing or some lemon juice can ‘wilt’ the leaves and make them easier to enjoy.

What are your thoughts on Kale? Do you prefer it raw or cooked? Have any awesome Kale recipes?

xx HBL




  1. February 25, 2015 / 10:10 pm

    I can’t seem to tolerate it too well. I have made a salad and massaged the heck out of it and then tossed all my cookies a few hours later. I love it and it makes me sad to not be able to consume it in a salad but I have to listen to my body. I’ve tried since in a smaller quantity and I suffered from a pretty uncomfy tummy ache. So for my body I just steam it or juice it. Great post. Thanks for sharing.

    • February 26, 2015 / 3:00 pm

      Oh wow that’s so interesting! So it really is different for everyone. That why I found the live strong article so interesting as they didn’t highlight and specific veg, but if a raw veg bothers you try eating it cooked or blended in smoothies or even juiced. I’m glad your still able to enjoy Kale! ☺️

  2. February 26, 2015 / 9:50 am

    I can get a little bloated if I eat raw kale or cabbage as a salad, so I just put it in smoothies and that way it’s easier to digest but we can still enjoy all the health benefits of mighty kale 🙂

    • February 26, 2015 / 3:02 pm

      I guess we are all different! It’s so interesting how our bodies react. But I’m glad you found a way to still enjoy Kale ☺️

  3. February 26, 2015 / 7:08 pm

    Thank you for sharing all of this useful information. I massage my kale a ton when I make a salad with olive oil, ACV, lemon juice and raw honey and it comes out amazing every time. BTW i nominated you for a few blogging awards – you can check them out here :


    • February 27, 2015 / 12:04 am

      nice! massaging kale is the best way to enjoy it raw (i think!) and your dressing sounds amazing 🙂 also thanks for the nomination! 🙂 Thats so sweet of you!

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