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
A modern twist on a classic! Tender grilled chicken and hearty kale are tossed in a creamy, tangy homemade Caesar dressing. It's a satisfying and nutritious meal perfect for a light lunch or dinner.
A vibrant and nutrient-packed smoothie that's surprisingly delicious. Creamy banana and sweet pineapple perfectly balance the earthy spinach and kale for a healthy start to your day.
A vibrant and healthy salad featuring tender pan-seared salmon over a bed of hearty kale. Toasted hazelnuts, sweet cranberries, and a tangy lemon-dijon vinaigrette make this a satisfying meal.
Yes, kale is exceptionally healthy and considered a superfood. It's packed with vitamins K, A, and C, powerful antioxidants like quercetin and kaempferol, and essential minerals. Its nutrient density supports bone health, immune function, and helps combat oxidative stress.
Per 100g, kale is very low in calories (around 35) while offering significant nutrients. It provides approximately 2.92g protein, 4.42g carbohydrates (with good fiber content), and only 1.49g fat. It's particularly renowned for its extremely high levels of Vitamin K, Vitamin C, and Vitamin A.
Yes, kale can be beneficial for weight loss. It's very low in calories but high in fiber and water, which helps promote satiety and reduce overall calorie intake. Its rich nutrient profile also ensures you're getting essential vitamins and minerals even on a calorie-restricted diet.
Yes, kale is naturally vegan as it is a plant-based vegetable. It is also naturally gluten-free, making it suitable for individuals following a gluten-free diet or those with celiac disease.
Yes, kale is generally considered keto-friendly. With only about 4.42g of total carbohydrates per 100g, it's a low-carb vegetable that can easily fit into a ketogenic diet. Its high fiber content also means a lower net carb count.
First, wash kale thoroughly and remove the tough central stems by tearing or cutting the leaves away. To reduce bitterness and tenderize raw kale for salads, massage the leaves with a little olive oil, lemon juice, or salt for a few minutes before serving.
kale is a versatile ingredient found in cuisines around the world. With 35 calories per 100g and 2.92 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Kale has an earthy, slightly bitter, and peppery taste, which can become milder when cooked. It's versatile and can be used in salads (especially after massaging), sautéed as a side dish, added to smoothies, soups, stews, or baked into crispy kale chips.
To maximize freshness, store unwashed kale in the crisper drawer of your refrigerator. Wrap the leaves loosely in a paper towel and then place them in a plastic bag. Stored this way, fresh kale can last for about 5-7 days.
Yes, kale can be eaten raw and is a popular addition to salads and smoothies. However, raw kale can be tough and slightly bitter. Massaging it with a dressing or oil can help tenderize the leaves and improve its flavor and texture.
While generally safe, kale is high in Vitamin K, which can interfere with blood-thinning medications like warfarin; consult your doctor if on such medication. It also contains oxalates, which can contribute to kidney stones in susceptible individuals, so moderation is key for those at risk.
