Canned kale can be a nutritious and convenient way to enjoy this leafy green vegetable. However, there are some key differences between fresh and canned kale that are important to consider.
Nutrition
Canned kale contains many of the same vitamins, minerals and antioxidants found in fresh kale. A 1/2 cup serving of canned kale provides:
- 33 calories
- 3g protein
- 5g carbohydrates
- 2g fiber
- 547mcg vitamin K (684% DV)
- 80mg vitamin C (89% DV)
- 547mcg vitamin A (61% DV)
- 113mg calcium (11% DV)
- 0.5mg iron (3% DV)
However, some nutrients can be lost from the canning process:
- Vitamin C – Loss of 41-55%
- Vitamin B9 (folate) – Loss of 34-74%
- Vitamin E – Loss of 10-33%
- Vitamin K – Loss of 67%
So while canned kale is still nutritious, fresh kale contains higher levels of certain vitamins and antioxidants.
Texture
Canned kale has a softer, more tender texture than fresh leaves. The high heat from the canning process partially cooks and softens the kale. Some people enjoy this softer texture, while others prefer the fibrous crunch of raw kale.
Flavor
Canned kale tends to have a more muted flavor than fresh kale. The canning process reduces some of the bitterness and sharp “green” flavor. However, it also reduces some of the sweet, earthy notes.
Some find the flavor of canned kale to be pleasantly mild. But kale lovers often find fresh kale to be more vibrant, complex and flavorful.
Sodium Content
Canned vegetables often contain added sodium from processing. For example, a 1/2 cup of canned kale can contain 150-350mg sodium.
Meanwhile, fresh kale contains only 30mg sodium per 1/2 cup raw. So canned kale usually provides significantly more sodium.
Cost Comparison
| Kale Type | Average Cost |
|---|---|
| Canned kale | $0.60 per 1/2 cup |
| Fresh kale | $0.50 per 1/2 cup |
Canned kale is a bit more expensive than fresh kale per serving. However, canned is more convenient and has a longer shelf life.
Storage and Shelf Life
| Kale Type | Shelf Life |
|---|---|
| Canned kale | 2-5 years unopened |
| Fresh kale | 5-7 days refrigerated |
Canned kale lasts much longer than fresh. Once opened, canned kale will last 4-7 days refrigerated.
Conclusion
Canned kale contains most of the nutrients found in fresh kale, aside from some losses from processing. It has a softer texture and more muted taste than fresh leaves. Canned kale provides the convenience of a long shelf life at a slightly higher cost per serving.
Ultimately, fresh kale is more nutritious and flavorful. But canned kale can be a quick, easy way to add kale to soups, stews and other dishes. To maximize nutrients, look for low sodium varieties packed in water or juice, not brine.
Whether enjoying fresh market kale or the canned variety, kale provides a powerhouse of vitamins, minerals and antioxidants.
References
U.S. Department of Agriculture FoodData Central. https://fdc.nal.usda.gov
Harvard T.H. Chan School of Public Health The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/
Journal of Food Processing and Preservation. Changes in Nutrient Content of Fresh Kale Blends and Spinach during Storage. https://onlinelibrary.wiley.com/doi/abs/10.1111/jfpp.14061
Journal of Food Science. Effect of Different Cooking Methods on the Nutrient Retention in Selected Vegetables. https://pubmed.ncbi.nlm.nih.gov/26293965/
Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22657-vitamins-how-to-get-what-you-need