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As for the healthiest method for cooking kale, the research is mixed. Studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw.

Kale is high in fiber and water. Both of these help prevent constipation and promote regularity and a healthy digestive tract. It also contains B vitamins, and vitamin C, which promotes iron absorption. These are essential for the release of energy from food.

Eating foods with low calorie density can help you reduce weight because they help you feel full before you have eaten too many calories. Most vegetables are good for weight problems because they are low in calories, and 1 cup of raw kale contains only 33 calories.

The upshot is that rawness might be dangerous when it comes to kale, long a darling of the health food set. As the Baltimore Sun reported, while cooked kale is still regarded as a nutritional powerhouse, if you are chomping down on too many raw kale salads, you may be running the risk of impairing your thyroid.

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Yet despite both being nutritional powerhouses, there are key differences between the two. Most importantly is the taste: In comparison, kale is bitterer than spinach. Interestingly, kale is higher in calories and carbohydrates (49 calories per 100 g of raw kale, versus 23 calories per 100 g of spinach).