Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Kale, Raw belongs to the Vegetables and Vegetable Products group in the USDA FoodData Central database. Per 100 grams, it provides 35.0 kcal, 2.9g protein, 4.4g carbohydrate, and 1.5g fat — of which 0.18g is saturated (12.0% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The 4.1g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. The sodium level is moderate at 53.0mg per 100g, easy enough to fit within a typical day. The standard preparation in the data is Per package or as prepared, which affects the fat profile that actually gets eaten. The values above come from USDA FoodData Central, the same source used across this site, evaluated with the consistent AASLD 2023 criteria.
With its Recommended rating, Kale, Raw fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, kale, raw is notable for its 4g of fiber per 100g, which slows the glucose response the liver has to manage. The database lists a typical serving of 1 cup raw; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Vegetables and Vegetable Products group, kale, raw sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Can you eat Kale, Raw if you have fatty liver disease?
Based on Saturated fat: 12% of total fat. Kale, Raw is classified as Recommended for fatty liver. For best results, follow the recommended portion of a moderate portion and cooking method: proper preparation. The American Association for the Study of Liver Diseases (AASLD) specifically recommends a Mediterranean-style diet rich in vegetables, fish, olive oil, and whole grains while limiting saturated fat, added sugar, and processed foods.
Is Kale, Raw high in saturated fat?
Kale, Raw contains 0.2g of saturated fat per 100g (12.0% of total fat). The AASLD guidance recommends limiting saturated fat intake to support liver health. This is a relatively low saturated fat content, which aligns well with the Mediterranean diet. Pairing Kale, Raw with fiber-rich vegetables can help mitigate the impact of dietary fat on liver metabolism.
What does the Recommended rating mean for Kale, Raw?
A Recommended rating means that Kale, Raw can be safely included in a fatty liver diet when consumed in appropriate portions. Saturated fat: 12% of total fat. Choosing whole, minimally processed foods is generally recommended for optimal liver health. This rating system is designed to help you make informed choices aligned with the Mediterranean diet framework recommended by the AASLD for managing MASLD.
Should I measure my portion of Kale, Raw for fatty liver?
Yes, portion awareness is helpful for managing fatty liver. A serving of Kale, Raw is 1 cup raw (21.0g), half the plate at each meal. Using visual cues — such as comparing protein portions to the size of your palm — can make portion control easier without weighing every meal.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.