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What is kale? About the ingredient kale. Including 100 recipes with kale, nutrition data, and where to find it.


Kale  or "borecole"  is a form of cabbage, green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. 

Nutrition Value

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling reduces the level of the anti-cancer compounds, however, steaming, microwaving, and stir frying does not result in significant loss. 

Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.


Nutrition Facts

Serving Size 1 cup, chopped (67g)
Amount per Serving
Calories 33Calories from Fat 4
 % Daily Value *
Total Fat 0.5g 1%
Saturated Fat 0.1g 0%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 6.7g 2%
Dietary Fiber 1g 5%
Sugars ~
Protein 2.2g
Vitamin A 206% Vitamin C 134%
Calcium 9% Iron 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Where found

Kale is usually found in the produce section or aisle of the grocery store or supermarket.

Food group

Kale is a member of the Vegetables and Vegetable Products USDA nutritional food group.

How much does kale weigh?

measure grams
1 cup, chopped 67

In Chinese:羽衣甘蓝
British (UK) term: Kale
en français:chou frisé
en español:col rizada

Recipes using kale

There are 88 recipes that contain this ingredient.

Brussels Sprouts, Kale and Bell Pepper Frittata
Cannellini Bean Soup with Kale and Garlic-Olive Oil Crostini
Chard, Kale and Cheddar Phyllo Pie
Chickpea, Kale and Tomato Soup with Cilantro
Colcannon (Traditional Irish Dish)
Creamy Hot Acorn Squash Soup
Curry Lentils and Kale
Eggs with Potato and Kale Hash Nest
Kale and Potato Hash
Kale Salad with Pinenuts, Currants and Parmesan
Polenta with Pumpkin and Kale

All 88 recipes


See more about kale over 12 years ago
Usda nutrition data over 8 years ago

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