1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It's also filled with so many nutrients. 
  2. Kale is Among The Most Nutrient Dense Foods on The Planet
  3. Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.
  4. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
  5. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
  6. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.
  7. Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
  8. Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A.
  9. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
  10. Kale is  very low in calories… but still provides significant bulk that should help you feel full and help you reduce weight

Because of the low calorie and high water content, kale has a low energy density.