Ingredients
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Vegetables
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Kale
Out of season
Season
Sep–Feb
Ruled by
♄ Saturn
Calories
33 kcal
Protein
3.4 g
MW reference
1
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.
Nutrition facts
Per 100 g
Energy33 kcal / 140 kJ
Protein3.4 g
Carbs1.4 g
— of which sugars1.3 g
Fat1.6 g
— saturated0.2 g
Salt43 mg Na
Vitamin C110.0 mg
Iron1.70 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Curly kale, raw · 13-234 · DG
Main ribs and stalks removed
Energy & Proximates
Energy33.00kcal
Energy140.00kJ
Water88.40g
Protein3.40g
Fat1.60g
Carbohydrates1.40g
of which sugars1.30g
of which starch0.10g
Fibre (AOAC)—g
Fibre (NSP)3.10g
Alcohol—g
Fat Breakdown
Total fat1.60g
Saturated0.20g
Monounsaturated0.10g
Polyunsaturated0.90g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium43.00mg
Potassium450.00mg
Calcium130.00mg
Magnesium34.00mg
Phosphorus61.00mg
Iron1.700mg
Copper0.030mg
Zinc0.400mg
Selenium2.00µg
Iodine—µg
Vitamins
Vitamin A525.00µg
Vitamin D—µg
Vitamin E1.700mg
Vitamin C110.00mg
Thiamin (B1)0.080mg
Riboflavin (B2)0.090mg
Niacin (B3)1.000mg
Vitamin B60.260mg
Vitamin B12—µg
Folate120.00µg
Recipes using Kale
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