Know what’s on your plate
Cole leaves
Calories & nutrition facts
dried, boiled in unsalted water
Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 1.7 g 3%
- Carbohydrate 1.2 g 0%
- Fat 0.8 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.1 g 8%
- Sugars 0.9 g —
- Sodium 85 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13 µg 1%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.4 mg 3%
- Folate (B9) 4 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 67 mg 5%
- Iron 2.4 mg 13%
- Magnesium 17 mg 4%
- Phosphorus 35 mg 3%
- Potassium 170 mg 4%
- Zinc 0.3 mg 3%
- Copper 0.1 mg 11%
- Manganese 0.4 mg 17%
Similar foods
- Curly kaleboiled in unsalted water26 kcal / 100 g
- Green cabbageraw27 kcal / 100 g
- White cabbageboiled in unsalted water16 kcal / 100 g
- Cabbageaverage, raw26 kcal / 100 g
- Spring greensboiled in unsalted water20 kcal / 100 g
- Mustard leavesboiled in unsalted water17 kcal / 100 g
- Drumstick leavesboiled in unsalted water70 kcal / 100 g
- Collardsboiled, drained, with salt33 kcal / 100 g
- Amaranth leavesboiled in unsalted water16 kcal / 100 g
- Rape leavesraw37 kcal / 100 g
Questions about Cole leaves
How do you cook cole leaves so they are tender?
Wash the leaves, cut out the thick central ribs and slice them into ribbons. Sauté for 5–7 minutes, or simmer or braise for 20–30 minutes until tender; older, thicker leaves may need longer.
Can you eat cole leaves raw?
Yes. Wash and dry them well, remove the tough ribs, then shred the leaves finely for a salad or slaw. If they seem tough, massage the shreds briefly with a little dressing to soften them.
How should you store cole leaves?
Keep them unwashed in a loosely closed bag in the fridge, and wash them just before cooking. Use them while the leaves are crisp and evenly coloured; discard any that are slimy or smell unpleasant.
Can you freeze cole leaves?
Yes. Remove the ribs, blanch the leaves in boiling water for about 2 minutes, then cool them quickly in cold water and drain well. Pack them airtight and freeze; add them straight to soups or stews.
What dishes can you make with cole leaves?
Cook them with garlic and a little oil as a side, or add them to soups, stews and curries. They also work in a hearty pot of beans, where their flavour and texture hold up well during simmering.
What can you use instead of cole leaves?
Curly kale or spring greens are practical substitutes in cooked dishes; remove thick stems and allow for a little extra cooking if the leaves are firm. For a milder flavour and quicker cooking, use cabbage leaves.
How do cole leaves compare with curly kale?
Curly kale is higher in protein and fibre: per 100 g it has 2.7 g protein and 3.5 g fibre, compared with 1.7 g protein and 2.1 g fibre in cole leaves. Kale also has a stronger, more pronounced flavour.
Source: CoFID (UK) 13-229 · per 100 g · carbohydrate per EU label, fibre excluded
