Vegetable
Head
Head of Kale is a distinct kitchen form used when recipes want this specific yield or texture rather than the whole ingredient. plant ingredient with cultivar-driven sweetness, acid or starch. Handle by the moisture and perishability of kale: keep cold if fresh, dry if shelf-stable. Cook with methods that suit its size and texture. ripeness and cut size drive timing more than complex technique. Pairs with salt, fat, acid, herbs matched to the plant. Salt early for large joints, late for delicate leaves and soft fruit.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.26 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
- Cholesterol 0 mg
- Sodium 20.6 mg
- Salt 0.05 g
- Total Carbohydrate 6.94 g
- Dietary Fibre 2.53 g
- Total Sugars 2.84 g
- Complex / starch 2.08 g
- Protein 1.67 g
- Water 86.4 g
- Energy 29.9 kcal
- Water 86.4 g
- Carbohydrates 6.94 g
- Protein 1.67 g
- Fat 0.26 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
- Omega-3 0.02 g
- Vitamins 583 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.65 mg
- Vitamin B5 — Pantothenic Acid 0.32 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 156 µg
- Vitamin C 2 mg
- Vitamin E 1.53 mg
- Vitamin K 405 µg
- Minerals 438 mg
- Major Minerals 437 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.65 · vitamin-b5-pantothenic-acid: 0.32 · vitamin-b6: 0.16 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 156.3 · vitamin-e: 1.53 · vitamin-k: 405.2 ·
Minerals
Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.
History
Market gardeners and growers selected kale for flavour, yield and keeping quality, including named head portions.
Market gardeners and growers selected kale for flavour, yield and keeping quality, including named head portions.
Market gardeners and growers selected kale for flavour, yield and keeping quality, including named head portions.