Curly Kale, raw
Introduction
Curly kale is a leafy green vegetable in the Brassica family, related to cabbage and broccoli; it can be eaten raw in salads and smoothies or cooked (sautéed, steamed, roasted) to soften its texture and deepen its flavour. Its frilly, ruffled leaves are usually deep green — sometimes with purple tinges in certain varieties — a colour produced by abundant chlorophyll and, in some cultivars, anthocyanin pigments; the sturdy leaves and curly edges also help trap moisture and protect the plant.
Nutritionally, curly kale is low in energy and high in fibre, a good source of protein for a leafy green, and rich in micronutrients including vitamin K, vitamin A (as beta‑carotene), vitamin C, folate, calcium, potassium, iron and magnesium; it also provides antioxidants such as lutein and zeaxanthin.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.