Description
There are many varieties available and they can be low, intermediate or high length of stem with various leaf types and colours.
Curly Kale
Kale, often known as curly kale, is full of nutrients. It is from the brassica family and is an attractive vegetable, with a deep green colour and curly leaves. Young curly kale leaves can be used as a garnish. Some varieties of green kale are also known as collards or winter greens. Kale can be cooked in similar ways to cabbage. It is necessary to remove the thick stalks before cooking.
Cavolo Nero
Cavolo nero (pictured above) is a type of kale also known as black cabbage or Tuscan kale. It is non-hearting with long strap-like leaves similar to savoy cabbage in texture. It has a blue-green colour that cooks to an intense silver beet green. Cavolo nero can be used the same way as cabbages, or in dishes with a distinct Italian flavour.
What to look for
Choose crisp green leaves with firm stalks.
Availability
Available: all year
Store
Refrigerate in paper bags.
How to prepare
Remove loose and discoloured leaves. Remove leaves from stalk, wash well, shred or coarsely chop if required. Stuffing or braising; soften whole leaves – blanch, refresh, remove thick central ribs.
Ways to eat
Kale and cavolo nero are versatile vegetables and can be used in a variety of dishes. Use in smoothies or add shredded leaves to mashed potatoes, stir fries, soups, pasta or pies. Bake or dehydrate kale for a crisp snack. Add young tender kale leaves to salad greens. Click here for recipes.
Cooking methods
Bake, boil, braise, microwave, sautéed, steam, stew, stir fry, stuff.
Nutrition
Kale is one of the most nutritionally dense vegetables. It is a good source of folate, vitamin A (from beta-carotene) and vitamin C, a source of dietary fibre, niacin, vitamin B6, calcium and manganese, and contains a dietary significant amount of potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.
Red Kale is a good source of folate, vitamin C, vitamin K and calcium, a source of dietary fibre, vitamin A and magnesium.
Nutrition tables
| KALE | Raw | |||
| Nutrition Information | ||||
| Serving size: 1 cup chopped = 50g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ) | 84/20 | 1% | 168/40 | |
| Protein (g) | 2.3 | 5% | 4.6 | |
| Fat, total (g) | 0.5 | 1% | 0.9 | |
| – saturated (g) | 0.05 | 0% | 0.09 | |
| Available carbohydrate (g) | 0.3 | 0% | 0.6 | |
| – sugars (g) | 0.3 | 0% | 0.5 | |
| Dietary Fibre (g) | 2.9 | 5.8 | A source of dietary fibre | |
| Sodium (mg) | 12 | 1% | 23 | |
| Folate (µg) | 70 | 35% RDI* | 140 | A good source of folate |
| Vitamin A (µg) | 272 | 36% RDI* | 545 | A good source of vitamin A |
| Vitamin C (mg) | 30 | 74% RDI* | 59 | A good source of vitamin C |
| Niacin (mg) | 1.3 | 13% RDI* | 2.6 | A source of niacin |
| Vitamin B6 (mg) | 0.19 | 12% RDI* | 0.38 | A source of vitamin B6 |
| Calcium (mg) | 140 | 18% RDI* | 280 | A source of calcium |
| Manganese (mg) | 0.8 | 15% ESADDI** | 1.5 | A source of manganese |
| Potassium (mg) | 220 | 440 | Contains potassium | |
| Copper (mg) | 0.00 | 1% ESADDI | 0.10 | |
| Magnesium (mg) | 23 | 0% RDI* | 45 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2018 | ||||
| KALE, RED | Raw | |||
| Nutrition Information | ||||
| Serving size: 1 cup chopped = 50g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ) | 66/16 | 1% | 133/32 | |
| Protein (g) | 1.6 | 3% | 3.2 | |
| Fat, total (g) | 0.4 | 1% | 0.8 | |
| – saturated (g) | 0.1 | 0% | 0.2 | |
| Available carbohydrate (g) | 0.3 | 0% | 0.6 | |
| – sugars (g) | 0.3 | 0% | 0.6 | |
| Dietary Fibre (g) | 2.4 | 4.8 | A source of dietary fibre | |
| Sodium (mg) | 24 | 2% | 48 | |
| Folate (µg) | 73 | 37% RDI* | 146 | A good source of folate |
| Vitamin C (mg) | 18 | 44% RDI* | 35 | A good source of vitamin C |
| Vitamin K (µg) | 30 | 38% ESADDI** | 60 | A good source source of vitamin K |
| Calcium (mg) | 225 | 28% RDI* | 450 | A good source of calcium |
| Vitamin A (µg) | 150 | 20% RDI* | 299 | A source of vitamin A |
| Magnesium (mg) | 55 | 17% RDI* | 110 | A source of magnesium |
| Vitamin B6 (mg) | 0.15 | 9% RDI* | 0.30 | |
| Copper (mg) | 1% ESADDI** | 0.05 | ||
| Potassium (mg) | 145 | 290 | ||
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: Plant & Food Research 2018 | ||||
| KALETTES | ||||
| Nutrition Information | ||||
| Serving size: 85g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ) | 120 | 1% | 141 | |
| Protein (g) | 0.8 | 2% | 0.9 | |
| Fat, total (g) | 0.5 | 1% | 0.6 | |
| – saturated (g) | <0.1 | 0% | <0.1 | |
| Available carbohydrate (g) | 3 | 1% | 3.5 | |
| – sugars (g) | 2.7 | 3% | 3.1 | |
| Dietary Fibre (g) | 4.5 | 5.3 | A good source of dietary fibre | |
| Sodium (mg) | 3 | 0% | 4 | |
| Folate (µg) | 223 | 111% RDI* | 262 | A good source of folate |
| Vitamin A (µg) | 122 | 16% RDI* | 144 | A source of vitamin A |
| Vitamin B6 (µg) | 0.33 | 21% RDI* | 0.39 | A source of vitamin B6 |
| Vitamin C (mg) | 99 | 247% RDI* | 116 | A good source of vitamin C |
| Vitamin K (µg) | 64 | 80% ESADDI | 75 | A good source of vitamin K |
| Iron (mg) | 1.2 | 10% RDI* | 1.4 | A source of iron |
| Potassium (mg) | 485 | 570 | Contains potassium | |
| Riboflavin (mg) | 0.15 | 9% RDI* | 0.17 | |
| Thiamin (mg) | 0.07 | 7% RDI* | 0.09 | |
| Calcium (mg) | 32 | 4% RDI* | 38.00 | |
| Magnesium (mg) | 24 | 8% RDI* | 28.00 | |
| Manganese (mg) | 0.31 | 6% ESADDI** | 0.36 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) | ||||
| **Estimated Safe & Adequate Daily Dietary Intake | ||||
| Source: Plant & Food Research 2018 | ||||
