calendar_today Out of season

Kale

Kale reaches its peak between September and February, with winter frosts enhancing its natural sweetness. While available year-round, the British harvest is at its most tender during the colder months. It is an exceptional source of vitamins K, A, and C, providing a robust, nutrient-dense base for various dishes.

Reference Data

McCance & Widdowson 2021

science Curly kale, raw · 13-234 · DG

Main ribs and stalks removed

Energy & Proximates

Energy 33.00 kcal

Energy 140.00 kJ

Water 88.40 g

Protein 3.40 g

Fat 1.60 g

Carbohydrates 1.40 g

of which sugars 1.30 g

of which starch 0.10 g

Fibre (AOAC) — g

Fibre (NSP) 3.10 g

Alcohol — g

Fat Breakdown

Total fat 1.60 g

Saturated 0.20 g

Monounsaturated 0.10 g

Polyunsaturated 0.90 g

Trans — g

Omega-3 — g

Omega-6 — g

Cholesterol — mg

Minerals

Sodium 43.00 mg

Potassium 450.00 mg

Calcium 130.00 mg

Magnesium 34.00 mg

Phosphorus 61.00 mg

Iron 1.700 mg

Copper 0.030 mg

Zinc 0.400 mg

Selenium 2.00 µg

Iodine — µg

Vitamins

Vitamin A 525.00 µg

Vitamin D — µg

Vitamin E 1.700 mg

Vitamin C 110.00 mg

Thiamin (B1) 0.080 mg

Riboflavin (B2) 0.090 mg

Niacin (B3) 1.000 mg

Vitamin B6 0.260 mg

Vitamin B12 — µg

Folate 120.00 µg

Recipes

Using Kale

Kale Chips

by XIPluto

Simple Kale & Mashed Potatoes

by 5Neptune

Spalla Di Maiale (Pork Chops With Tuscan Kale)

by Saturn11