Know what’s on your plate
Kale
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 158 kcal —
- Protein 2.8 g 6%
- Carbohydrate 4.2 g 2%
- Fat 14 g 18%
- Saturated fat 0.9 g 5%
- Fibre 1.4 g 5%
- Sugars 3.3 g —
- Sodium 261 mg 11%
- Cholesterol 0.67 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 458 µg 51%
- Vitamin C 51.5 mg 57%
- Vitamin D 0 µg 0%
- Vitamin E 3.6 mg 24%
- Vitamin K 428 µg 357%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 0.71 mg 4%
- Vitamin B6 0.31 mg 18%
- Folate (B9) 59.4 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 37.1 mg 3%
- Iron 0.57 mg 3%
- Magnesium 12.5 mg 3%
- Phosphorus 40.4 mg 3%
- Potassium 287 mg 6%
- Zinc 0.19 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.18 mg 8%
- Selenium 0.55 µg 1%
- Iodine 17.7 µg 12%
Similar foods
- Kale chips167 kcal / 100 g
- Curly kaledeep-frozen, fried without fat (pan)88 kcal / 100 g
- Kale saladraw, with soy oil, with salt124 kcal / 100 g
- Danish kaleraw38 kcal / 100 g
- Galician kalecooked29 kcal / 100 g
- Cabbagefried84 kcal / 100 g
- Collardsraw32 kcal / 100 g
- Carrotfried90 kcal / 100 g
- Collard greenraw28 kcal / 100 g
- Savoy cabbagestir-fried with oil115 kcal / 100 g
Questions about Kale
How do you prepare kale before cooking it?
Rinse the leaves, shake them dry, then strip or cut the tough central ribs away. Slice the leaves into ribbons; the ribs can be finely chopped and cooked for a few minutes before you add the leaves.
How do you make crispy kale crisps in the oven?
Dry the leaves thoroughly, tear them into bite-sized pieces and toss with a little oil. Spread them in one layer and bake at 150°C for 15–20 minutes, turning once; take them out when crisp, before the edges burn.
How long does kale last in the fridge?
Keep unwashed kale in a loosely closed bag in the fridge and use it within about five days. Wash it just before cooking, as damp leaves can turn slimy sooner.
What goes well with kale in a meal?
Kale works well with garlic, lemon, chilli and olive oil; add it to pasta with beans or stir it into a potato and leek soup. Its firm leaves also stand up to slow-cooked stews.
Can you eat kale raw in a salad?
Yes. Remove the ribs, slice the leaves finely and massage them with a little lemon juice or dressing for a minute or two to soften their texture before adding other ingredients.
What can you use instead of kale?
For soups and stews, use cavolo nero or spring greens; add spring greens near the end because they soften faster. Spinach can replace kale in a quick pasta dish, but it wilts much more and is less chewy.
Is kale related to cabbage?
Yes. Kale and cabbage are both forms of *Brassica oleracea*, the same species that also includes broccoli, Brussels sprouts and cauliflower.
Source: Fineli (Finland) 34514 · per 100 g · carbohydrate per EU label, fibre excluded
