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Kale

Kale is a leafy green vegetable commonly cooked, steamed, sautéed, or added to soups and salads.

Kale — illustrative ingredient image

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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Where will you meet it?

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Where kale appears

6 linked foods

Find foods to recognise by country and type. Recipes and products vary; these are recorded ingredient connections.

Showing 1–6 of 6

Main dishes

Soups

Noodle dishes

Ingredient 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.

English

Kale

English

kale lacinato leaf

Search alias · Not a confirmed translation

English

kale lacinato leaf (raw)

Search alias · Not a confirmed translation

English

kale leaf

Search alias · Not a confirmed translation

English

kale leaf (raw)

Search alias · Not a confirmed translation

English

kale leaf (whole or pieces)

Search alias · Not a confirmed translation

English

Kale, Blanched

Search alias · Not a confirmed translation

English

Kale, cooked, boiled, drained, with salt

Search alias · Not a confirmed translation

English

Kale, cooked, boiled, drained, without salt

Search alias · Not a confirmed translation

English

Kale, Directly expressed juice

Search alias · Not a confirmed translation

English

Kale, fresh, cooked, fat added

Search alias · Not a confirmed translation

English

Kale, fresh, cooked, no added fat

Search alias · Not a confirmed translation

English

Kale, fried, no added fat

Search alias · Not a confirmed translation

English

Kale, frozen, cooked, boiled, drained, with salt

Search alias · Not a confirmed translation

English

Kale, frozen, cooked, boiled, drained, without salt

Search alias · Not a confirmed translation

English

Kale, frozen, cooked, fat added

Search alias · Not a confirmed translation

English

Kale, frozen, cooked, no added fat

Search alias · Not a confirmed translation

English

Kale, frozen, unprepared

Search alias · Not a confirmed translation

English

Kale, NS as to form, cooked

Search alias · Not a confirmed translation

English

Kale, raw

Search alias · Not a confirmed translation

English

Lacinato kale

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

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

  • Vegan
    Typically compatible
  • Vegetarian
    Typically compatible
  • Pescatarian
    Typically compatible
  • Keto
    Depends on the version
  • Paleo
    Typically compatible
  • Low-carb
    Depends on the version
  • Halal
    Not established
  • Kosher
    Not 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.

Reviewed ingredient entryIngredient reference · Preparations vary

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: .