Kale
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 30 kcal
Approximate exercise time to burn the 30 kcal in each 100g:
About Kale
An ultra-nutrient-dense leafy green and a global star of healthy eating.
Health Benefits of Kale
A superfood with top nutrient density
Kale packs ~4.3g protein and 3.6g fibre per 100g, among the highest of any leafy green. It's rich in vitamin K (important for bone health), vitamin A, vitamin C, plus calcium and iron. Its protein approaches soya products, making it a meaningful plant protein source for vegetarians.
Good raw and roasted
Tender kale is excellent raw in salads (massaged with olive oil and lemon to soften). Older leaves suit stir-fry or soup. Baked kale chips are hugely popular: tear into pieces, toss with oil and salt, bake low until crisp - a low-calorie stand-in for potato chips. Kale that has been frozen tastes sweeter.