Kale Facts

Learn fun kale facts, how kale grows, what to look for when buying it, how to store it, and easy ways to cook it. This page also includes a kale comparison box, a food science section, and simple kale recipes kids can help make.

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Fun Kale Facts

Kale is a leafy green vegetable.
Some kinds of kale can grow in cooler weather.
Kale is a 2-year plant, which means it can keep growing for two years.
Kale has curly or flat leaves depending on the variety.
It is often used in chips, soups, sautes, and salads.

How Kale Grows, Buying Tips, and Storage

When Kale Is Available

Plant kale in early spring through summer so it is ready by late summer. Some types of kale can also be planted in the fall for an autumn harvest.

How Kale Grows

Kale grows tall with curvy leaves. It is a 2-year plant and can continue growing for two years.

What to Look for When Buying Kale

Look for kale that is not wilted, with crisp leaves that are bright green.

Storage Tips

Store kale in a bag in the refrigerator, ideally in the vegetable drawer. You can also freeze kale leaves. Once frozen, the leaves can be broken into pieces and added to soups or other dishes.

Kid Tip: Tear the leaves off the thick stems before cooking to make kale easier to eat.

How to Cook Kale

Rinse a bunch of kale thoroughly with cold water.
Remove the thick inner stems.
Boil briefly or saute in a pan with olive oil and garlic.
Add lemon juice or balsamic vinegar for extra flavor.

Cooking Tip: Kale is often better when cooked quickly so it keeps its structure and green color.

Why Kale Is Called a Superfood

What Makes Kale a "Superfood"?

Kale is often called a superfood because it is packed with nutrients. It is especially high in vitamin K and also contains calcium and omega 3 fatty acids.

Foods called superfoods usually stand out because they provide lots of nutrients in one food.

Kale vs. Spinach vs. Lettuce

Kale has thick leaves and a stronger flavor. It is often cooked, though it can also be eaten raw.

Spinach is softer and cooks very quickly. It has a milder taste than kale.

Lettuce is usually eaten raw in salads and is more delicate than both kale and spinach.

All three are leafy greens, but they feel and taste different and are used in different ways in recipes.

Food Science: Why Kale Changes When Cooked

Why Does Kale Soften?

Raw kale is chewy because its leaves are full of strong plant fibers. When kale is cooked, heat softens those fibers and makes the leaves easier to chew.

Salt and quick cooking also help kale stay green. Lemon juice or balsamic vinegar can make the flavor brighter and help balance some of the bitterness.

Mini Activity

Raw vs. Cooked Kale

Look at a raw kale leaf and feel its texture.
Taste a small raw piece.
Cook a small amount of kale.
Compare the texture, color, and taste before and after cooking.

This is a simple way to explore how heat changes vegetables.

Kale Nutrition Facts

Kale is high in vitamin K like other greens such as parsley, collard greens, and spinach. It is also high in calcium and omega 3 fatty acids.

Kale is high in vitamin K.
It contains calcium.
It contains omega 3 fatty acids.
It is one of the nutrient-rich leafy greens.

More Food Fact Resources

Kale Recipes

Making Kale Chips

These crispy kale chips are a simple snack and a fun first kale recipe for kids to try.

Category: Snack
Bake: 450F
Prep: 10 minutes
Cook: 15 to 20 minutes
Yield: 4 servings

Ingredients

1 1/2 bowls fresh kale leaves
1 tablespoon olive oil
Sea salt, to taste

Directions

Preheat the oven to 450 degrees Fahrenheit and lightly grease a baking sheet.
Cut the kale leaves from the bunch and rinse under running water.
Dry the kale leaves with paper towels.
Place the kale in a bowl and sprinkle olive oil over the leaves.
Sprinkle sea salt over the leaves and toss to coat.
Spread the kale on the baking tray.
Bake 15 to 20 minutes or until the leaves turn crispy and slightly dark at the edges.

Kale Chips Flavor Variations

Garlic: Add a little garlic powder before baking.
Cheesy: Sprinkle with a little grated Parmesan after baking.
Smoky: Add a pinch of paprika.
Spicy: Try a light sprinkle of chili powder or cayenne.
Tangy: Add a tiny splash of lemon juice after baking.

Try one flavor at a time to discover your favorite.

Sauteed Kale with Garlic

This simple kale side dish uses olive oil, garlic, and lemon juice or balsamic vinegar to add flavor.

Category: Side Dish
Prep: 10 minutes
Cook: 8 minutes
Yield: 4 servings

Ingredients

1 bunch kale
1 tablespoon olive oil
2 cloves garlic, crushed
1 tablespoon lemon juice or balsamic vinegar
Salt, to taste

Directions

Wash the kale and remove the thick stems.
Chop the leaves into smaller pieces.
Heat the olive oil in a pan over medium heat.
Add the garlic and cook briefly.
Add the kale and stir until it softens and turns bright green.
Add lemon juice or balsamic vinegar and a little salt before serving.

More Kale Ideas

Kale Chips

Go back to the recipe section for crispy baked kale chips.

Kale Smoothies

Create a green smoothie by adding kale to your smoothie recipes.

Vegetable Recipes for Kids

Find more ways to cook vegetables in kid-friendly recipes.

Kale Facts FAQ

When is kale available?

Kale can be planted in early spring through summer, and some types also grow well in cooler weather for a fall harvest.

How does kale grow?

Kale grows tall with curvy leaves and is a two-year plant.

What should you look for when buying kale?

Look for kale with crisp leaves that are bright green and not wilted.

How should kale be stored?

Store kale in a bag in the refrigerator, and you can also freeze the leaves for later use.

Why is kale called a superfood?

Kale is often called a superfood because it is high in vitamin K, calcium, and other nutrients.

Keep Learning About Kale

Food Facts Hub

Explore more ingredient pages and food learning ideas.

Kids Cooking Lessons

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Vegetable Recipes for Kids

Find more ways to cook vegetables in kid-friendly recipes.

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