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lacinato kale.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

dinosaur kalecavolo neroblack kaleTuscan kale

Recipes with lacinato kale + Add to pantry

SERVING

CALORIES

PROTEIN

2.9g

CARBS

4.4g

FAT

1.5g

FIBER

4.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories35kcal—

Protein2.9g6%

Carbohydrates4.4g2%

Fiber4.1g15%

Sugar0.99g2%

Total fat1.5g2%

Saturated fat0.18g1%

Trans fat0g—

Cholesterol0mg0%

Water89.6g—

MINERALS

Sodium53mg2%

Potassium348mg7%

Calcium254mg20%

Iron1.6mg9%

Magnesium33mg8%

Phosphorus55mg4%

Zinc0.39mg4%

Copper0.05mg6%

Manganese0.92mg40%

Selenium0.90µg2%

VITAMINS

Vitamin A241µg27%

Vitamin C93.4mg104%

Vitamin D0µg0%

Vitamin E0.66mg4%

Vitamin K390µg325%

Thiamin (B1)0.11mg9%

Riboflavin (B2)0.35mg27%

Niacin (B3)1.2mg7%

Pantothenic acid (B5)0.37mg7%

Vitamin B60.15mg9%

Folate (B9)62µg16%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup21g

1 tablespoon1.3g

1 teaspoon0.4g

1 oz28.4g

1 lb453.6g

1 ml0.1g

1 liter87.5g

HEALTH BENEFITS

Why eat it.

✓Extremely rich in Vitamin K, crucial for blood clotting and bone health.
✓Excellent source of antioxidants like beta-carotene (Vitamin A precursor) and Vitamin C, which support immune function and cellular health.
✓Contains high levels of lutein and zeaxanthin, compounds that protect the eyes from light damage and reduce the risk of age-related macular degeneration.
✓Good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.

COOKING TIPS

In the kitchen.

1Remove the tough, fibrous central stem before cooking by holding the stem and pulling the leaves away, or by cutting it out with a knife.
2To tenderize for raw salads, massage chopped leaves with a bit of olive oil, lemon juice, and salt for 2-3 minutes until they soften and darken.
3Its sturdy texture makes it ideal for braising, sautéing, and adding to soups and stews, as it holds its shape well without becoming mushy.
4For crispy kale chips, toss leaves with oil and seasonings, spread in a single layer on a baking sheet, and bake at a low temperature (e.g., 300°F/150°C) until crisp.

STORAGE

Keep it fresh.

Store unwashed in a loosely tied plastic bag in the refrigerator's crisper drawer for 5-7 days. Adding a paper towel can help absorb excess moisture.
For longer storage, blanch the leaves, shock them in ice water, dry thoroughly, and freeze in an airtight container for up to 8 months.

FAQ

Frequently asked questions.

Is Lacinato kale healthy?

Yes, Lacinato kale is exceptionally healthy. It's packed with vitamins K, A, and C, and rich in antioxidants and fiber. These nutrients support bone health, immune function, eye health, and digestion, making it a powerful superfood.

What are the nutritional benefits of Lacinato kale?

Lacinato kale is an excellent source of Vitamin K, crucial for blood clotting and bone health. It also provides high levels of antioxidants like beta-carotene (Vitamin A) and Vitamin C, supporting immunity and cellular health. Additionally, it contains lutein and zeaxanthin for eye protection and dietary fiber for digestion.

How many calories and carbs are in Lacinato kale?

Per 100 grams, Lacinato kale is very low in calories, containing approximately 35 calories. It has about 4.42 grams of carbohydrates, with a good portion of that being dietary fiber, making it a nutrient-dense, low-calorie vegetable.

Is Lacinato kale vegan and gluten-free?

Yes, Lacinato kale is naturally both vegan and gluten-free. As a leafy green vegetable, it contains no animal products or gluten-containing grains, making it suitable for these dietary lifestyles.

Is Lacinato kale keto-friendly?

Yes, Lacinato kale is generally considered keto-friendly. With approximately 4.42 grams of total carbohydrates and a good amount of fiber per 100 grams, its net carb count is low, fitting well into a ketogenic diet when consumed in moderation.

How do you prepare Lacinato kale for cooking?

To prepare Lacinato kale, first wash the leaves thoroughly. Then, you can either strip the leaves from the tough central stem by hand or cut them out with a knife. The leaves can then be chopped, torn, or left whole depending on your recipe.

What does Lacinato kale taste like compared to other kales?

Lacinato kale, also known as dinosaur or Tuscan kale, has a slightly sweeter, milder, and less bitter flavor than curly kale. Its texture is also more tender and less fibrous, making it a popular choice for both raw and cooked dishes.

How do you store Lacinato kale to keep it fresh?

To keep Lacinato kale fresh, store unwashed leaves in a plastic bag in the crisper drawer of your refrigerator. It can last for about 5-7 days. For best results, avoid washing until just before use, as moisture can accelerate spoilage.

Can you eat Lacinato kale raw?

Yes, Lacinato kale can be eaten raw and is excellent in salads. Its tender texture and milder flavor make it a good choice for raw consumption. Massaging the leaves with a little olive oil and salt can help tenderize them further and reduce any slight bitterness.

Do I need to remove the stems from Lacinato kale?

It is generally recommended to remove the tough central stems from Lacinato kale, especially if eating raw or for dishes where a tender texture is desired. While edible, the stems are fibrous and can be chewy. For smoothies or finely chopped applications, you might include them.

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