Kale
Kale is a type of vegetable commonly used in grain dishes, pastas, salads, and much more!
The flavor profile for kale can be described as fiberous and grassy.
Kale contains over 19+ nutrients including 10 vitamins and 9 minerals. Kale is also low in sodium and trans fat free.
Vegan
Vegetarian
Paleo
Gluten Free
Uses For Kale
There are 8 uses for kale. Find your use and start enjoying this tasty food today!
- Grain Dishes.
- Pastas.
- Salads.
- Sandwiches, Burgers.
- Side Dish.
- Soups, Stews.
- Stir-fries.
- Stuffing.
Tips
Great ideas for purchasing, storing, and consuming kale.
- Look for bright, crisp leaves that are free of blemishes and wilting.
- Trim the stems of your kale, then store the leaves in a loose plastic bag in the crisper drawer. Never wash your kale until you’re ready to cook it—it will only soften and get mushy.
- Kale can be eaten raw if desired, but it becomes even more delicious when cooked.
- Sauté kale in a bit of oil until tender for a tasty side dish.
- Try roasting it with olive oil and salt at 425°F for 10-15 minutes to make kale chips for a quick snack.
Nutrition
Checkout the facts and figures to see how wealthy kale is.
Nutrition Facts
1 Serving
Serving size
Kale - Fresh
100 Grams
100 Grams
Amount per serving
Calories
per serving
35
Amount/serving
% Daily Value*
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 53mg
2%
Amount/serving
% Daily Value*
Total Carbohydrate 4g
3%
Dietary Fiber 4g
15%
Total Sugars 1g
Includes 0g Added Sugars
0%
Protein 3g
6%
Vitamin K 433%
·
Vitamin C 125%
·
Manganese 51%
·
Vitamin A 34%
·
Riboflavin 32%
·
Calcium 25%
·
Folate 16%
·
Vitamin B6 12%
·
Magnesium 11%
·
Thiamin 10%
·
Iron 9%
·
Niacin 8%
·
Phosphorous 8%
·
Pantothenic Acid 7%
·
Potassium 7%
·
Copper 6%
·
Zinc 5%
·
Vitamin E 4%
·
Selenium 2%
·
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Highlights
- High in fiber.
- Low in sodium.
- Excellent source of 6 micronutrients.
- Good source of 4 micronutrients.