Kale
(Scientific Binomial Name: Brassica oleracea Acephala Group)
Selection Information
Usage: Greens are used as you would cooked spinach or used as a garnish.
Selection: Also known as borecole, good-quality kale will have dark-green colored leaves with crisp, rough edges.
Avoid: Avoid greens with leaves that are wilted, yellowing or have dark green patches of slime on parts of the leaves.
Seasonal Information
Available year-round. Supplies peak December through February.
Washington kale is available June through September.
Kale Nutritional Information
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Serving Size: 1 cup, chopped raw (67g)
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| Amount Per Serving |
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Calories 33
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Calories from Fat 4
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% Daily Value* |
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Total Fat 0 |
1% |
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Cholesterol 0mg |
0% |
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Sodium 29mg |
1% |
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Total Carbohydrate 7g |
2% |
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Dietary Fiber 1g |
5% |
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Sugars |
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Protein 2g |
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Vitamin A 206% |
Vitamin C 134% |
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Calcium 9% |
Iron 6% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Kale is low in Saturated Fat, and very low in Cholesterol. It's also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a great source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.
Kale Tips & Trivia
- Blanching, steaming and stir-frying are all good cooking methods for kale. It cooks a little slower than spinach.
- Kale, a crinlky-leafed, non-heading cabbage, is one of the earliest members of the cabbage family to be cultivated. It was known to the ancients and it came to America with European settlers.
- Once called borecole, the word kale was bestowed by the Scots who are the champion kale consumers.