Kale is the common name used for a variety of a green leafed Brassica (cabbage family). It is an extremely hardy vegetable. Most kales have thick stems and robust leaves that do not form ahead. Many have curly leaves, which are the variety most commonly eaten. The attractive curly leaves are cooked in the same way as cabbage. Kale is an excellent source of Vitamins A and C and folic acid, although the latter two are sensitive to heat, water leaching and alkaline pH, so care in cooking is essential. Kale is also a good source of dietary fibre, Vitamin E, Vitamin B6 and calcium.
Nutritional Value

Nutrient Raw Cooked
Energy kJ 140 100
Kcal 33 24
Protein g 3.4 2.4
Carbohydrate g 1.4 1.0
Fat g 1.6 1.1

A good source of…

Nutrient Raw Cooked
Fibre One Tick One Tick
Vitamin A One TickOne TickOne TickOne Tick One TickOne TickOne TickOne Tick
Vitamin E One Tick
Vitamin C One TickOne TickOne TickOne Tick One TickOne TickOne TickOne Tick
Vitamin B6 One Tick
Folic acid One TickOne TickOne Tick One TickOne Tick
Calcium One Tick One Tick

For more information on nutrition and the details given above, check out our nutrition page.

Preparing and Using

Kale is probably the strongest tasting of the Brassicas and is best cooked simply paired with a bland vegetable such as potato.Colcannon (mashed potato and shredded curly kale) is traditionally eaten at Halloween and is probably the best known way to eat kale. Colcannon can be made into cakes, dipped in egg and breadcrumbs and shallow-fried as an alternative.

To prepare kale, break the leaves from the stalkand then cut out any thick stalk from the leaf.This can then be rolled and sliced or cooked whole. The leaves should be boiled in salted water for only 3–5 minutes or until tender.Owing to its robust nature kale is frequently teamed with fairly hot spices and is consequently popular in Indian dishes.
For some Kale recipes, visit the Bord Bia website here


A great accompaniment to any meal.

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