Curly Kale
Also known as: borecole
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Also known as: borecole
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
When stored properly in a plastic bag in the crisper drawer, it typically lasts 5 to 7 days.
Yes, but it is best to blanch it in boiling water for 2 minutes then plunge into ice water before freezing to preserve color and nutrients.
Look for firm, deeply colored green leaves. Avoid bunches that are yellowing, wilting, or have slimy spots.
Collard greens, Swiss chard, or Lacinato (Dino) kale are the best substitutes. Spinach works but cooks much faster.
Raw kale is fibrous; massaging the leaves with oil or lemon juice for 2-3 minutes breaks down the cellulose and reduces bitterness.
Yes, it contains about 1.5mg of iron per 100g, which is high for a leafy green, though the non-heme iron is best absorbed with Vitamin C.
For salads and quick sautés, yes, as the stems are very tough. However, stems can be finely chopped and used in soups or smoothies.
Both have benefits. Raw kale preserves Vitamin C, while light cooking can make certain antioxidants and minerals more bioavailable.
Curly Kale is a versatile ingredient found in cuisines around the world. With 43 calories per 100g and 2.92 grams of protein, it's a nutritious addition to many dishes.
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