About Kale
Kale is a leafy green vegetable that belongs to the Brassica family, which includes cabbage and Brussels sprouts. Known for its exceptional nutrient density, kale has earned its reputation as a "superfood." It comes in several varieties, including curly, dinosaur (Lacinato), and Russian kale.
Nutrition Facts
Calories
98 kcal
% Daily Value*
Total Fat 1.8g
2%
Saturated Fat 0.2g
0%
Cholesterol 0mg
0%
Sodium 76mg
4%
Total Carbohydrate 17.6g
6%
Dietary Fiber 7.2g
26%
Total Sugars 2.6g
Protein 8.6g
18%
Vitamin D 0mcg
0%
Calcium 300mg
24%
Iron 3mg
16%
Potassium 982mg
20%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Extremely rich in vitamins K, A, and C
- High in antioxidants like quercetin and kaempferol
- Excellent source of plant-based protein
- Contains beneficial omega-3 fatty acids
Preparation Tips
Kale can be eaten raw in salads (massage with oil to tenderize), sautéed as a side dish, added to smoothies, or baked into crispy chips. Remove the tough center stem before cooking. For better digestion and a more tender texture, consider blanching or steaming before using in recipes.
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