Vegetable

Outer Leaf

Kale outer leaf is a prepared form of the leaf, cut or sorted so cooks get consistent pieces without full breakdown. plant ingredient with cultivar-driven sweetness, acid or starch. Match cooking time to piece size and moisture. ripeness and cut size drive timing more than complex technique. Use sound product and keep cut surfaces from drying out before the pan. Taste a scrap if quality seems uncertain before committing a whole batch.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedDriedFreshPreparedRawWilted

Traits

FreshOuter LeafPortionPrep ReadyTender

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 32.2

Amount per 100 g

Total Fat 0.3 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 19.9 mg
Salt 0.05 g
Total Carbohydrate 5.98 g
Dietary Fibre 3.44 g
Total Sugars 2.98 g
Complex / starch 2.03 g
Protein 1.99 g
Water 92.4 g

Detailed nutrients

Energy 32.2 kcal
Water 92.4 g
Carbohydrates 5.98 g
- Sugars 2.98 g
- Starch 2.03 g
- Fibre 3.44 g
Protein 1.99 g
Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
Vitamins 637 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.68 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 164 µg
- Vitamin C 30 mg
- Vitamin E 1.61 mg
- Vitamin K 424 µg
Minerals 413 mg
- Major Minerals 412 mg
  - Calcium 56 mg
  - Sodium 19.9 mg
  - Potassium 336 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 30 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.68 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 163.5 · vitamin-e: 1.61 · vitamin-k: 424.3 ·

Minerals

Sodium: 19.9 · Potassium: 336 · Calcium: 56 · Iron: 1.5 ·

Leaf tissue is fibre- and water-forward with low energy density.

History

1200

Cooks bought prepped forms of kale for speed while markets still sold whole produce, including named outer leaf portions.

1900

Market gardeners and growers selected kale for flavour, yield and keeping quality, including named outer leaf portions.

1950

Cold storage and transport made kale a year-round kitchen staple in many regions, including named outer leaf portions.