Kale
Kale is a leafy green vegetable commonly cooked, steamed, sautéed, or added to soups and salads.
About Kale
Kale is a leafy vegetable from the cabbage group, sold as whole leaves, trimmed leaves, or chopped portions. It is eaten raw in salads and slaws or cooked by steaming, boiling, sautéing, braising, roasting, and adding to soups or stews.
Leaves may be green, blue-green, purple, or variegated, with surfaces ranging from smooth to heavily crinkled. Young leaves are relatively tender, while mature leaves have firmer fibers and a more pronounced vegetal, sometimes peppery flavour. Stems and thick ribs are firmer than the leaf blade.
Fresh kale is most common, but frozen, dried, and processed forms are also available. Removing ribs or cooking stems separately changes the portion’s texture. Cooking softens the leaves, while roasting can make them drier and more brittle; chopping changes the visible form and how the leaves combine with other ingredients.
- Ingredient type
- whole food
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Find local names and written forms to help recognise this ingredient.
See local namesWhere kale appears
6 linked foodsFind foods to recognise by country and type. Recipes and products vary; these are recorded ingredient connections.
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Main dishes
Soups
Caldo Verde
Optional addition
Noodle dishes
Hmong Black Chicken Noodle Soup
Optional additionIngredient connections awaiting review · Coverage is still growing, including packaged snacks.
Name examples awaiting language review. Confirm the specific food or product.
Local names for kale
Names and romanised forms to recognise on menus and labels.
Grünkohl
chou kale
boerenkool
Kale
kale
grønkål
grønnkål
grönkål
grænkál
lehtikaali
lehtkapsas
jarmuż
kadeřávek
kučeravý kel
kodroljasti ohrovt
kovrčavi kel
коврџави кељ
kovrdžavi kelj
кейл
keyl
кейл
keyl
кейл
keyl
lapinis kopūstas
lapu kāposts
fodros kel
varză kale
cavolo riccio
col rizada
couve kale
col arrissada
col rizada
kale
λαχανίδα
lachanída
kale
קייל
keyl
كرنب أجعد
kurnub ajʿad
کلم کیل
kalam-e kel
केल
kel
কেল
kel
கேல்
kēl
కేల్
kēl
ಕೇಲ್
kēl
കേൽ
kēl
羽衣甘蓝
yǔyī gānlán
ケール
kēru
케일
keil
cải xoăn
เคล
khel
kale
kale
lachanída
Romanised form
kēl
Romanised form
kēru
Romanised form
kale lacinato leaf
Search alias · Not a confirmed translation
kale lacinato leaf (raw)
Search alias · Not a confirmed translation
kale leaf
Search alias · Not a confirmed translation
kale leaf (raw)
Search alias · Not a confirmed translation
kale leaf (whole or pieces)
Search alias · Not a confirmed translation
Kale, Blanched
Search alias · Not a confirmed translation
Kale, cooked, boiled, drained, with salt
Search alias · Not a confirmed translation
Kale, cooked, boiled, drained, without salt
Search alias · Not a confirmed translation
Kale, Directly expressed juice
Search alias · Not a confirmed translation
Kale, fresh, cooked, fat added
Search alias · Not a confirmed translation
Kale, fresh, cooked, no added fat
Search alias · Not a confirmed translation
Kale, fried, no added fat
Search alias · Not a confirmed translation
Kale, frozen, cooked, boiled, drained, with salt
Search alias · Not a confirmed translation
Kale, frozen, cooked, boiled, drained, without salt
Search alias · Not a confirmed translation
Kale, frozen, cooked, fat added
Search alias · Not a confirmed translation
Kale, frozen, cooked, no added fat
Search alias · Not a confirmed translation
Kale, frozen, unprepared
Search alias · Not a confirmed translation
Kale, NS as to form, cooked
Search alias · Not a confirmed translation
Kale, raw
Search alias · Not a confirmed translation
Lacinato kale
Search alias · Not a confirmed translation
kēl
Romanised form
kurnub ajʿad
Romanised form
keyl
Romanised form
keil
Romanised form
kel
Romanised form
yǔyī gānlán
Romanised form
kel
Romanised form
kēl
Romanised form
keyl
Romanised form
keyl
Romanised form
keyl
Romanised form
kalam-e kel
Romanised form
kovrdžavi kelj
Romanised form
khel
Romanised form
kēl
Romanised form
Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.
Name not available yet.
A name in English has not been added for kale. Choose another language to see its available names.
Kale nutrition & diet
Kale nutritional value
Kale, raw
Per 100 g of the edible portion in the recorded food form.
- Calories
- 35kcal
- Protein
- 2.9g
- Carbs
- 4.4g
- Fat
- 1.5g
Reference values for the specific food form shown. Other varieties, brands and preparations can differ.
Portions & preparation
Match the reference to the edible leaves and tender stems, with preparation specified. Raw, steamed, sautéed, and soup-cooked kale differ in water content and shrinkage. Account for discarded ribs, added oil, salt, sauces, and accompaniments when describing a serving.
Compare the right form: Reference should match the stated kale variety, edible leaves and stems, and whether raw, steamed, sautéed, or soup-cooked.
Diet considerations
Kale is a plant-origin leafy vegetable and is generally compatible with plant-based patterns when served plainly. Compatibility changes with animal fats, cheese, cream, meat stock, battered coatings, or cereal-containing sauces. Preparation and accompaniments also affect the dish’s carbohydrate pattern and overall portion.
AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.
Dietary compatibility
- VeganTypically compatible
- VegetarianTypically compatible
- PescatarianTypically compatible
- KetoDepends on the version
- PaleoTypically compatible
- Low-carbDepends on the version
- HalalNot established
- KosherNot established
What these diet assessments mean
- Vegan · Typically compatible
- The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
- Vegetarian · Typically compatible
- The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
- Pescatarian · Typically compatible
- The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
- Keto · Depends on the version
- Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
- Paleo · Typically compatible
- The plain form fits the conventional paleo food groups. Added ingredients and individual interpretations can differ.
- Low-carb · Depends on the version
- Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
- Halal · Not established
- Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
- Kosher · Not established
- Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.
For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.
AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.
Sources & review
Nutrition reference: USDA FoodData Central — Kale, raw ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.
Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.
The ingredient description and dish connections come from the draft catalogue and may change after review.
Last recorded verification: .