Kale

Enjoy more fruits and vegetables

Grow

Kale is a green leafy vegetable, part of the cabbage or 

Brassicaceae family. Kale is grown all over the world. In 

the United States, California, Georgia, New Jersey, Texas, 

and North Carolina are the top kale producing states.1-3

Choose

Varied Vegetable

Flat or curly, green or red, kale comes in many different 

textures and colors. The most common type of kale grown 

in America is the Dwarf Blue Curled Scotch Vates. Other 

common varieties include: Redbor, Red Russian, and 

Lacinato (Dinosaur) kale. Depending on the variety, the 

flavors range from peppery and bitter to delicate and 

slightly sweet. Whatever tastes and textures you enjoy, 

there is a variety of kale for you!1

When choosing raw kale, look for even colored, small to 

medium-sized leaves. Avoid kale that is yellow in color or 

has leaves with wilt or insect damage.2-3

Store

Super care for your super food

Dark green leafy vegetables, like kale, should be stored 

immediately in a tightly covered container in the coldest 

part of the refrigerator (32-36oF, 90-98% relative humidity). 

If you have bunched, raw kale, store it uncut. Leave the 

outer leaves in place until it is time to wash and prepare 

the kale. Store kale away from ethylene-producers such as 

apples, bananas, pears and tomatoes.3

USDA is an equal opportunity provider and employer. 08/15

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Fun Fact: Kale has been around for over 2,000 years. It 

descended from a wild cabbage found in eastern Europe 

and parts of Asia.2

Fun Fact: Kale was so popular in Scotland that being 

invited to “come to kale” was an invitation for dinner.

Fun Fact: The number of farms harvesting kale more than 

doubled from 954 in 2007 to 2,500 in 2012!3

Use

Fresh, raw kale can be purchased in bunches or washed, 

chopped and bagged. Kale can also be sold canned, 

frozen, dried and as juice. Fresh kale is a great addition to 

a salad, sandwich, wrap or smoothie. Kale can also be 

boiled, steamed, baked, braised, or sautéed. Avoid using 

an aluminum pan to cook greens. Try not to overcook.2-4

Kale is Cool

Kale is considered a cool-season crop but can be grown 

and harvested almost year-round. It prefers cooler 

weather and loamy soil. Kale can survive and may taste 

sweeter when harvested after a frost. For a spring crop, 

plant seeds indoors (greenhouse or window sill) 6-8 

weeks before the last expected frost. Move the seeds to 

the garden 2 weeks before the last frost. For a fall crop, 

plant seeds outside (garden or raised bed) 8 weeks before 

the first expected fall frost. The seeds should be planted 

roughly 4 inches apart and 1⁄4-1⁄2 inch deep. Keep the plants 

moist. To harvest early, cut individual leaves when they 

are 3 inches long. Otherwise, harvest the bunch when it is 

roughly 1 foot tall. Peak season is November to April.1-2

Vegetable

Fun Fact: Some kale varieties are ornamental and are 

grown for their white, red, pink, purple and blue leaves.2

Kale should be enjoyed in 3-5 days of purchase or receipt. 

The longer you store kale, the stronger, more bitter it 

becomes. If at any point, the kale gives off an aggressively 

pungent odor, discard the kale in a compost bin or trash.
Kale

Eat

Colossal Kale

Kale is considered a superfood—a nutritional powerhouse 

of vitamins and antioxidants. One cup of raw (loosely 

packed) kale has about 8 calories and 1⁄2 cup of cooked, 

chopped kale has about 18 calories. Raw and cooked kale 

are excellent sources of vitamins A, C and K, cholesterol 

free and low in fat and sodium. Vitamin A promotes 

normal vision, supports the growth and health of cells and 

tissues, protects against infection, and helps regulate the 

immune system. It works as an antioxidant in the form of 

carotenoids (which form vitamin A). Vitamin C helps form 

collagen to hold muscles, bones and tissues together, 

protects us from infections and bruising, aids in healing, 

keeps our gums healthy, helps our body absorb iron and 

folate from plants and acts as an antioxidant to prevent 

cell damage. Vitamin K helps our body to clot blood and 

make proteins needed for our blood, bones and kidneys. 

Lutein in kale helps maintain healthy vision.2,5-7

Teach

Did you know kale comes from the Brassicaceae family?

The Brassicaceae family consists of vegetables with a 

physical appearance of loosely crinkled purple or green 

leaves and central leaves that do not form a head. This 

vegetable group includes collard greens, wild cabbage, 

cauliflower, broccoli, and Brussels sprouts.1-2

We all know the phrase, “eat plenty of greens”. But how 

much is considered “plenty”?

The Dietary Guidelines for Americans recommends eating 

a variety of colorful vegetables, including dark green leafy 

vegetables. The National School Lunch Program now 

requires that students are offered a minimum of 1⁄2 cup of 

dark green vegetables for lunch each week. This subgroup 

of vegetables may include items such as broccoli, collard 

greens, spinach, and kale! Remember, this is only a 

minimum. By eating greens at home and at school, you 

can get your weekly dose of “plenty.”3 

Enjoy more fruits and vegetables

Fun Fact: The first Wednesday in October is National Kale 

Day!3

Find

For more kale info and resources, visit:

1. www.ces.ncsu.edu

2. http://harvestofthemonth.cdph.ca.gov

3. www.fns.usda.gov

4. http://leafy-greens.org

5. www.fruitsveggiesmorematters.gov/kale

6. http://ndb.nal.usda.gov

7. www.eatright.org

USDA is an equal opportunity provider and employer. 08/15 

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Fun Fact: One cup of kale has 130% of the Daily Value of 

Vitamin C, more than an orange!2,5-7

Class Activity

Materials Needed:

 Washed dark leafy greens, two different types of kale 

Steps:

1. Discuss as a class how each variety feels, looks, smells 

and tastes. How are they similar/different?2

Fun Fact: Kale is a cruciferous vegetable. Kale flowers 

have a shape like a “cross”.1

Kale ‘Chips’

Class Activity

Materials Needed:

 Kale, olive oil (use sparingly), salt (optional)

 Gallon-sized plastic resealable bag, oven, baking pan, 

oven mitt 

Steps:

1. Wash hands thoroughly with soap and water.

2. Wash the kale under running water, removing any dirt.

3. Remove kale leaves from the stems. Tear leaves into 

bite-sized pieces and place in the plastic bag.

4. Drizzle olive oil in the bag, just enough to moisten kale.

5. Close the bag and shake.

6. Spread the kale on the baking sheet.

7. Lightly sprinkle with salt.

8. Bake at 400oF for 10-15 minutes, or until the leaves are 

crisp. 

9. Remove from the oven, using mitt, and cool. Enjoy!

Vegetable