When is Kale in Season?
- Spring
- Fall
- Winter
Kale is a member of the Brassica family and is similar to cabbage, collard greens, broccoli, and Brussels sprouts. Kale can be found in a variety of colors: green, white, purple, or bluish green. Store unwashed kale in the refrigerator for up to 5 days. Add kale to soups, stews, salads, sandwiches, and smoothies.
Fun fact: Kale should be harvested after the first frost for a sweeter flavor.
Learning / Teaching Resources
- Kale Recipes, Coloring Pages, and Other Resources. SNAP-Ed. FoodHero.
- Kale and Collard Greens. SNAP-Ed. Spend Smart Eat Smart.
- Kale: Food $ense Guide to Eating Fresh Fruits and Vegetables (PDF, 222KB). SNAP-Ed. Michigan Harvest of the Month.
- All About Greens - Brochure (PDF, 3.2MB). SNAP-Ed. Washington State University Extension.
Additional Resources
- Kale Nutrition, Selection, Storage and Recipes. Foundation for Fresh Produce. Have a Plant®.
- Buy Eat Live Better: Kale Fact Sheet (PDF, 1.3MB). Montana State University Extension. Buy Eat Live Better.
- Kale Handout. University of Nebraska, Lincoln. Nutrition Education Program.
Recipes
What's on the Menu?
Additional Recipes
- Kale and White Bean Soup. SNAP-Ed. FoodHero.
- MyPlate Kitchen Recipes with Kale. USDA. MyPlate Kitchen. SNAP Recipes.
- CalFresh Recipes with Kale. SNAP-Ed. EatFresh.
- Food Hero Recipes with Kale. SNAP-Ed. Food Hero.
- SNAP-Ed NY Recipes with Kale. SNAP-Ed New York.
Nutrition Information
Serving Size: 1 cup kale ( 21g)
| Nutrient | Amount |
|---|---|
| Total Calories | 7 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 1 g |
| Dietary Fiber | 1 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 4 mg |
| Potassium | 2 mg |
| Sodium | 11 mg |
| Iron | 2 mg |
| Vitamins | |
| Vitamin A | 6 mcg RAE |
| Vitamin C | 22 mg |
| Vitamin D | 0 mcg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|
