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Ingredients · Vegetables

Kale

One of the few plants whose calcium is well absorbed; a 70g portion brings just over 100mg.

Portion
2 handfuls (70g)
Typical price
about £1 for a 200g bag £
In season
Year-round
On this site
33 recipes

Nutrition per portion

Approximate values per 2 handfuls (70g)
Calories25 kcal
Protein2.3g
Carbohydrates1g
– of which sugars0.9g
Fibre2.6g
Fat0.9g
– of which saturates0.1g
– of which omega-30.1g
Calcium105mg
Iron1.2mg
Salt0.1g

Buying & storing

  • Whole leaves keep better than pre-shredded bags
  • Cavolo nero is the same family and often sweeter
  • In winter, farm shops sell it for pennies

Keep it well: Store in the fridge in a loose bag; stripped leaves also freeze well for soups.

Sensible swaps

Reach for it when the week brings:
Put it to work

Recipes that use kale

Showing 6 of 33; see them all.