Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 146 kJ / 35 kcal | 2% |
| Protein | 2.9 g | 6% |
| Carbohydrate | 4.4 g | 2% |
| Fibre | 4.1 g | — |
| Natural sugars | 0.8 g | — |
| Fat | 1.5 g | 2% |
| Omega-3 (ALA) | 0.18 g | — |
| Vitamin A | 241 µg RE | 30% |
| Vitamin C | 93 mg | 116% |
| Vitamin E | 1.5 mg | 13% |
| Vitamin K | 390 µg | 520% |
| Folate | 62 µg | 31% |
| Vitamin B6 | 0.15 mg | 11% |
| Calcium | 254 mg | 32% |
| Iron | 1.6 mg | 11% |
| Magnesium | 33 mg | 9% |
| Potassium | 348 mg | 17% |
| Zinc | 0.39 mg | 4% |
| Sodium | 53 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Raw or lightly cooked. Massaging raw leaves softens fibre; brief steam keeps vitamin C better than long boiling. Calcium here is lower-oxalate than spinach on a per-100 g grocery read.
Season
Peak in cool months in the temperate north (roughly Oct–Feb).
Caution
Grocery brassica leaf. Not a wild forage guide. Very high vitamin K on the label — relevant if you track vitamin K with food data.
Answer-ready
Kale (Brassica oleracea var. sabellica; ES col rizada; SK kel) is a leafy brassica sold in greengrocers. Thrive shows nutrition per 100 g with % NRV (UK) where a reference exists — curiosity about the food, not a health score. Edible part covered here: the leaf.