Curly Kale
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, curly kale is considered a nutrient-dense superfood. It is exceptionally high in vitamins K, A, and C, and provides a significant amount of antioxidants and fiber for very few calories, supporting overall immunity and heart health.
Curly kale supports bone health through vitamin K and vision via vitamin A. Its high antioxidant content, including beta-carotene and flavonoids, helps protect cells from oxidative damage, while its fiber aids in digestion and cholesterol management.
Yes, curly kale is excellent for weight management. It contains only 49 calories per 100g and is high in fiber, which helps you feel full for longer periods, reducing overall calorie intake.
Yes, curly kale is keto-friendly. While it has 8.8g of carbohydrates per 100g, a large portion of that is dietary fiber, resulting in a low net carb count that fits well within a ketogenic or low-carb diet.
Yes, curly kale is a natural vegetable and is 100% vegan and naturally gluten-free. It is a safe and nutritious choice for individuals with celiac disease or those following plant-based diets.
Yes, curly kale can be eaten raw in salads or smoothies. To make it more palatable and less tough, it is often recommended to 'massage' the leaves with olive oil or lemon juice to break down the fibrous structure.
Curly kale is versatile and can be sautéed with garlic and olive oil, steamed, or baked into crispy kale chips. It is also a popular addition to soups and stews, as the leaves hold their shape well during cooking.
Curly Kale is a versatile ingredient found in cuisines around the world. With 49 calories per 100g and 3.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →While the stems are edible, they are very tough, woody, and fibrous. Most recipes recommend stripping the leaves away from the central rib and discarding the stems or saving them for juicing and vegetable stocks.
Store curly kale in the coldest part of your refrigerator in a loose plastic bag. To prevent wilting, keep it dry and do not wash the leaves until you are ready to use them; it typically lasts 5 to 7 days.
Yes, curly kale freezes well. For the best texture, blanch the leaves in boiling water for two minutes followed by an ice bath, then squeeze out the moisture and store in airtight bags for up to 12 months.