Kale
A sturdy cooking green. Curly kale and lacinato kale, also sold as Tuscan or dinosaur kale, both work in the soup.
What to buy
Choose a bunch with firm, dark leaves and no yellowing. Strip the leaves off the stems before chopping.
Facts
- Lacinato kale has been grown in Italy since the 18th century. Its leaves are long, narrow, and blue-green, with a bumpy or embossed look. Brassica oleracea Lacinato Kale Group, North Carolina Extension Gardener Plant Toolbox
- Lacinato leaves are more tender and sweeter than curly kale and do not need much cooking. Brassica oleracea Lacinato Kale Group, North Carolina Extension Gardener Plant Toolbox
- Tufts describes curly kale as having ruffled, deep-green leaves and a pungent, bitter, peppery flavor. Try Kale for Vitamin K and Cancer Protection, Tufts Health & Nutrition Letter
USDA values per 100 g
Kale, raw. FoodData Central entry 168421.
| Nutrient | Amount |
|---|---|
| Calories | 35 |
| Total fat | 1.49 g |
| Saturated fat | 0.18 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 53 mg |
| Carbohydrate | 4.42 g |
| Fiber | 4.1 g |
| Sugars | 0.99 g |
| Protein | 2.92 g |
| Calcium | 254 mg |
| Iron | 1.6 mg |
| Potassium | 348 mg |
| Vitamin D | 0 mcg |
