Vegetable
Kale
A sturdy green that holds up to roasting, massaging and a day in the fridge.
Nutrition
per 100g, raw35
Calories
2.9g
Protein
4.4g
Carbs
1.5g
Fat
4.1g
Fiber
high fiberlow calorie
Good to know
- •Very high in vitamins K, A and C.
- •Massaging raw kale with a little oil and salt softens it.
- •Holds dressing without wilting, so it makes great make-ahead salads.
Great in
Massaged raw saladsCrisped into kale chipsStirred into soups and stewsSautéed with garlic
Healthy swaps & pairings
- →Spinach for a softer, milder green
- →Chard or collards for a similar sturdy leaf
- →Cabbage for crunch in slaws
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More vegetables
Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.