Know what’s on your plate
Curly kale
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 30 kcal —
- Protein 1.9 g 4%
- Carbohydrate 3.6 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2 g 7%
- Sugars 1.3 g —
- Sodium 23 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 41 mg 46%
- Vitamin D 0 µg 0%
- Vitamin K 817 µg 681%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.05 mg 1%
- Vitamin B6 0.14 mg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 72 mg 6%
- Iron 0.9 mg 5%
- Magnesium 18 mg 4%
- Phosphorus 28 mg 2%
- Potassium 228 mg 5%
- Zinc 0.24 mg 2%
- Copper 0.16 mg 18%
- Manganese 0.42 mg 18%
Similar foods
- Kaleraw35 kcal / 100 g
- Green cabbagecooked24 kcal / 100 g
- Collardsraw32 kcal / 100 g
- Collard greenraw28 kcal / 100 g
- Cauliflowersteamed31 kcal / 100 g
- Galician kalecooked29 kcal / 100 g
- Brussels sproutboiled/cooked in water44 kcal / 100 g
- Celeriaccooked37 kcal / 100 g
- Broccolicooked, average30 kcal / 100 g
- Scotch kaleboiled, drained28 kcal / 100 g
Questions about Curly kale
How do you cook curly kale so it stays tender?
Strip the leaves from the tough ribs, slice them, then boil or steam for 5–8 minutes until tender. For a quick side, sauté the drained kale with olive oil and garlic for a few minutes.
Can you eat curly kale raw?
Yes. Remove the ribs and slice the leaves very finely; rubbing them briefly with lemon juice and a little oil softens their texture for salads. Young, small leaves are usually less tough.
How do you make curly kale crisps?
Wash the leaves and dry them thoroughly, then tear them into bite-sized pieces and toss with a little oil. Bake in a single layer at 150 °C for about 15–20 minutes, turning once; take them out when crisp, before the edges brown.
How should you store curly kale?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days. Wash and dry it just before cooking, since damp leaves deteriorate faster.
Can you freeze curly kale?
Yes. Remove the ribs, blanch the leaves in boiling water for 2 minutes, cool them quickly in cold water, drain and dry well, then freeze in portions. You can add the frozen kale straight to soups and stews.
What goes well with curly kale?
Its robust, slightly bitter leaves work well with garlic, lemon, chilli, olive oil and savoury ingredients such as beans, potatoes or smoked bacon. Add it to minestrone, or stir it into a bean stew for the last few minutes of cooking.
Is curly kale the same as ordinary kale?
Curly kale is a type of kale, with tightly ruffled leaves; the name describes its shape rather than a separate vegetable. Compared with green cabbage, it has more vitamin K per 100 g: 817 µg against 109 µg.
What nutrients stand out in curly kale?
Curly kale is a source of vitamin C and vitamin K. A 100 g portion provides 41 mg of vitamin C and 817 µg of vitamin K.
Source: ANSES–Ciqual (France) 20219 · per 100 g · carbohydrate per EU label, fibre excluded
