Vegetable

Kale

Kale is a leafy Brassica oleracea grown for hardy, usually non-heading leaves—curly, lacinato (cavolo nero), red Russian, and others—with earthy, sometimes peppery flavour that sweetens after frost. Texture is robust: raw leaves need thin slicing or massage with oil and salt; cooking softens stems and ribs differently by type. Sauté with garlic, simmer in soups and stews, bake into chips, or shred into sturdy salads. Strip tough stems from curly types; lacinato ribs can cook through. Avoid yellowing or slimy bags.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Floret

Head

Heart

Leaf

Stalk

Stem

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Cavolo Nero

Siberian Kale

Lacinato

Brassica oleracea

Curly Kale

Redbor

Red Russian

Tuscan Kale

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

BitterEarthyFirmGreenHeartyPeppery

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 35.5

Amount per 100 g

Total Fat 0.32 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 20.3 mg
Salt 0.05 g
Total Carbohydrate 6.49 g
Dietary Fibre 2.59 g
Total Sugars 2.9 g
Complex / starch 2.05 g
Protein 2.1 g
Water 85.2 g

Detailed nutrients

Energy 35.5 kcal
Water 85.2 g
Carbohydrates 6.49 g
- Sugars 2.9 g
  - Monosaccharides 2.04 g
  - Disaccharides 0.88 g
- Starch 2.05 g
  - Amylose 0.51 g
  - Amylopectin 1.54 g
  - Digestible Starch 1.74 g
  - Resistant Starch 0.21 g
- Fibre 2.59 g
  - Soluble Fibre 0.91 g
  - Insoluble Fibre 1.68 g
Protein 2.1 g
- Plant Protein 2 g
Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 1016 mg
- Vitamin A 403 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.66 mg
- Vitamin B5 — Pantothenic Acid 0.33 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 159 µg
- Vitamin C 38 mg
- Vitamin E 1.56 mg
- Vitamin K 412 µg
Minerals 433 mg
- Major Minerals 426 mg
  - Calcium 53 mg
  - Sodium 20.3 mg
  - Potassium 353 mg
- Trace Minerals 6.2 mg
  - Iron 0.8 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 38 · vitamin-a: 403 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.66 · vitamin-b5-pantothenic-acid: 0.33 · vitamin-b6: 0.16 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 158.9 · vitamin-e: 1.56 · vitamin-k: 412 ·

Minerals

Sodium: 20.34 · Potassium: 353 · Calcium: 53 · Iron: 0.8 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Kale.

Pairs well with

Classic and complementary matches

Chilli
GarlicSauté
LemonMassaged salads
Olive
Pine Nut
PorkWith bacon

Usually avoid with

Often clash in flavour or tradition

History

3000 BCE

Kale was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1800

Trade, migration, and selection spread distinctive Kale types and preparations into new climates and cuisines.

1950

Modern production, storage, and transport made Kale a regular purchase far from where it is grown or raised.

2000

Cooks now treat Kale as both staple and specialty, with more attention to provenance, variety, and form.