Is oven-baked kale healthy? (Quick tips)

Kale is a green leafy vegetable rich in vitamins, minerals, and pigment. But you can enjoy them as crisp simply by baking them with vegetable oils. Baking kale is more convenient than on direct flame.

So, don’t overthink whether oven-baked kale is healthy. Oven-baked kale is not unhealthy, and neither creates any harmful effects while baking in the oven.

Moreover, this is healthier than other cooking methods, such as deep frying, because it is baked for a minimal period. We all know long-time cooking can reduce the nutrient value present in the food.

Does baking kale destroy nutrients?

Baking kale doesn’t destroy the nutrients. Generally, we don’t heat them for a long time during baking kale. A maximum of six to ten minutes up to 350° Fahrenheit is enough for baking kale. And there are no other acidic ingredients mixed during cooking. Still, some vitamins and minerals can be slightly reduced by heat but not destroyed.

We already know that heat can destroy nutrients. However, we need heat to process food, which also helps digestion. Extreme prolonged heat can destroy some nutrients such as vitamin C and B complex. We cannot ignore cooking by heat.

Be careful when you bake kale in the oven; never put it on for an extended period after it is done. Despite losing nutrients, it can burn, either. And always bake with oil or fat because vitamins A, D, E, and K are fat-soluble. That means the human body cannot synthesize them without fat or oil.

What is the nutritional fact of baked kale?

Kale is an excellent source of fiber and vitamins. It can have both raw and cooked. There are many ways to cook kale, but grilling and baking are familiar. The best part is kale doesn’t require much time to be cooked. So, the nutrient loss chance is minimal here.

Baked kale is considered a superfood. This is because you can still enjoy it as crisp or snack; it is a low-calorie diet. It also contains a powerful antioxidant that ensures counter damage caused by free radicles. We all know the effect of free radicles in food; it can generate malignant in our cells.

Let’s look at the table containing the nutritional fact of one serving of baked kale by USDA.

Nutritional factValue
 Calorie52 Kcal
MacronutrientsCarbohydrate4 gm
 Protein2 gm
 Fat4 gm
 Fiber1 gm
MicronutrientsVitamin C4 mg
 Vitamin A0.9 mg

It also contains iron, calcium, and other minerals. Remember, these values are for homemade baked kale. Commerciale baked kale’s nutritional facts can be slightly different from this.

What type of kale is healthier: cooked vs. raw?

Some veggies are better to have cooked, while some are preferred to be raw. Kale has various health benefits, whether it is cooked or raw.

However, raw kale is more beneficial than cooked or baked. The same amount of raw kale contains less-calorie than baked kale. Also, it is rich in micronutrients when it is raw. At the beginning of this article were enlightened that heat can reduce vitamins, minerals, and pigments. So that when it is raw, there is no hit to minimize the nutritional fact as well.

Although raw kale tastes slightly more bitter than baked or cooked, please avoid eating the middle rib of the kale as it is more bitter than the leaf.

How many calories are baked kale?

When we baked kale, the calories increased. It is because we add oil, spices, and salt while baking. The homemade baked kale contains 52 Kcal per serving by USDA. And one small packet (28 gm) of commercial baked kale contains 140 Kcal.

Is crispy baked kale good for you?

Crispy baked kale is good for you until it contains harmful ingredients such as tasting salt and too much oil. Eating more oil than one’s daily requirement is not considered healthy. Consuming extra oil can lead to various health diseases like chronic heart disease, diabetes, high cholesterol, etc.

Tasting salt has a negative impact on health, according to health experts. Therefore you should avoid tasting salt in your kale chips, and it is better to air fry or bake your kale than deep fry it in the oil.

What is the best way to eat kale for weight loss?

Kale contains lutein, zeaxanthin, and carotenoids, with other vitamins which help improve your eyesight. And will meet your daily value to improve immunity. The micronutrients help to feel energetic. These components can decrease by heating as well as vitamins. Thus kale is fibrous and a low-calorie vegetable; it will help you to lose weight.

There is no harm in having homemade baked kale for losing weight because it doesn’t contain lots of oil, fat, artificial sugar, or sweeteners. Still, it is better to take it raw than baked.

These are some best ways to enjoy your healthy kale and lose weight.

  • Kale juice
  • Kale salad with nuts
  • Shallow boiled kale

Final thought

Kale is an anti-inflammatory food that contains lots of health benefits. It helps to reduce weight and is a great diet for diabetic patients. There is no health hazard to eating baked kale as a crisp. But never bake it for more than ten minutes in the oven. Because it can burn due to prolonged high heat; and make it undesirable.

You also can deep fry kale to make kale chips. But remember, deep fry can damage nutrients present in the food and also contains extra oil in your foods.