Vegetable
Leaf
Kale leaf is the ruffled or flat green (or purple) blade of the plant—sturdy, slightly bitter, and full of minerals. Curly, lacinato (cavolo nero), and red Russian types differ in toughness and how well they hold a long braise versus a raw salad after massaging with oil and salt. Strip tough midribs on mature leaves, wash grit thoroughly, and dry for chips or dressings. Young leaves wilt in minutes; older ones need longer simmering in soups, beans, and stews. Pair with garlic, chilli, lemon, pork, and sharp cheese.
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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 0.28 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 19.5 mg
- Salt 0.05 g
- Total Carbohydrate 6.42 g
- Dietary Fibre 3.27 g
- Total Sugars 2.82 g
- Complex / starch 1.99 g
- Protein 2.08 g
- Water 87.7 g
- Energy 31.2 kcal
- Water 87.7 g
- Carbohydrates 6.42 g
- Protein 2.08 g
- Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Omega-3 0.02 g
- Vitamins 668 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.49 mg
- Vitamin B5 — Pantothenic Acid 0.35 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 172 µg
- Vitamin C 30 mg
- Vitamin E 1.69 mg
- Vitamin K 446 µg
- Minerals 319 mg
- Major Minerals 317 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 30 · vitamin-a: 15 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.49 · vitamin-b5-pantothenic-acid: 0.35 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 171.8 · vitamin-e: 1.69 · vitamin-k: 446.4 ·
Minerals
Leaf tissue is fibre- and water-forward with low energy density.
History
Leafy brassicas related to kale were staple winter greens in temperate Eurasia.
Garden kale remained a cold-hardy green for soups and stews across northern Europe.
Salad and chip trends brought massaged raw kale and dehydrated kale snacks into wide retail.