Kale is a dark green leafy vegetable belonging to the Brassica family, which includes cabbage and broccoli. It is known for its robust, slightly bitter flavor and is available in several varieties, including Curly, Lacinato, and Red Russian. These types of kale differ in texture and taste, each offering unique culinary possibilities.
In culinary uses, kale can be eaten raw in salads, blended into smoothies, or cooked in various dishes. Sautéing, steaming, or braising kale are common methods that soften its texture and enhance its flavor. When learning how to cook kale, removing the tough stems can improve its palatability, making it suitable for a variety of recipes.
Regarding kale nutrition, it is a rich source of vitamins A, C, and K, as well as minerals like calcium and iron. Additionally, it contains antioxidants and fiber, contributing to a balanced diet. This nutritional profile makes kale a popular choice for health-conscious individuals.
For storage, fresh kale should be kept in the refrigerator in a loose bag or container to maintain its crispness. Properly stored kale can last about a week. If you have leftover cooked kale, it can be refrigerated for a few days, but it is best when consumed fresh.
| Energy | |
| Calories 44kcal | 2% |
| Protein | |
| Protein 2.92g | 2% |
| Carbohydrates | |
| Carbohydrates 4.42g | 1% |
| Fiber 4.10g | 11% |
| Sugar 0.80g | 1% |
| Fat | |
| Fat 1.49g | 2% |
| Saturated 0.18g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 240ug | 27% |
| Choline 0.50mg | 0% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 1.18mg | 7% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 60ug | 16% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 90mg | 104% |
| Vitamin E 0.66mg | 4% |
| Vitamin K 390ug | 325% |
| Minerals | |
| Calcium, Ca 250mg | 20% |
| Copper, Cu 0.05mg | 6% |
| Iron, Fe 1.60mg | 15% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 54mg | 4% |
| Potassium, K 350mg | 10% |
| Selenium, Se 0.90ug | 2% |
| Sodium, Na 55mg | 4% |
| Zinc, Zn 0.39mg | 4% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
A refreshing Pear, Spinach, and Kale Green Smoothie packed with nutrients.
17 Feb 2026A creamy green smoothie with kale, blueberries, and almond milk.
01 Dec 2025A refreshing and nutritious Pineapple Kale Orange Smoothie.
16 Nov 2025A nutritious and refreshing fruity kale smoothie for breakfast.
08 Feb 2026A refreshing baby kale salad with blackberries, avocado, and toasted almonds.
26 Dec 2025A hearty Sweet Potato, Kale, and Corn Chowder, perfect for a cozy meal.
04 Jan 2026A nutritious mango kale smoothie with peanut butter and protein.
08 Feb 2026A refreshing protein smoothie with greens and raspberries.
16 Nov 2025A nutrient-packed green smoothie with kale, orange, and blueberries.
13 Feb 2026A refreshing kale and apple juice with lemon and mint.
17 Dec 2025Quick sautéed ground beef with veggies for a nutritious meal.
08 Feb 2026Enjoy a nutritious Kale, Mozzarella, and Egg Bake, perfect for brunch or dinner.
14 Feb 2026Enjoy a refreshing Coconut Mango Tropical Green Smoothie.
06 Jan 2026Healthy green egg muffins packed with kale and jalapeno.
07 Dec 2025Enjoy turkey-stuffed acorn squash with crispy Brussels sprouts.
21 Nov 2025Healthy kale and egg muffins with coconut oil and garlic.
12 Jan 2026A refreshing Blueberry Kale Salad with avocado, turkey, and tomatoes.
28 Dec 2025A refreshing lemon and avocado kale salad perfect for any meal.
24 Dec 2025A delicious tofu scramble with kale and red pepper, perfect for any meal.
02 Feb 2026Creamy vegan kale pasta with cashew sauce, gluten-free and nutritious.
16 Jan 2026Enjoy this nutrient-packed kale, spinach, and pear smoothie.
11 Feb 2026A refreshing Antioxidant Tropical Smoothie rich in fruits and greens.
20 Nov 2025A refreshing citrusy kale salad with orange and olive oil.
19 Dec 2025A refreshing green juice with apple, cucumber, kale, and ginger.
17 Nov 2025A nutritious Blueberry, Almond, and Kale Smoothie that's quick to make.
09 Feb 2026Healthy kale and sweet potato frittata perfect for any meal.
10 Dec 2025A one-pan sweet potato, kale, and shrimp skillet for a quick meal.
10 Jan 2026Enjoy a vibrant mango pineapple green smoothie bowl, packed with nutrients.
10 Jan 2026Creamy cauliflower mash with kale and garlic butter for a healthy side.
10 Dec 2025A hearty almond chicken soup with sweet potato and kale.
25 Feb 2026A refreshing kale, apple, and orange smoothie packed with nutrients.
14 Jan 2026