What Is Kale?

In Arabic, kale is usually written الكايل (kayl), sometimes كيل, and is also called الكرنب الأجعد — “curly cabbage” — after the ruffled leaves of its most common type. All these names describe the same vegetable: a sturdy green leaf eaten raw in salads after a quick massage, or cooked in soups and warm dishes.

3adan’s product is fresh whole curly kale in a 250 g bag, with a single ingredient: fresh raw kale. The bag is labeled “Unwashed — Wash Thoroughly Before Use”, so rinse the leaves just before you use them, as explained in how to wash kale. Product details are on our kale.

• Family: Brassicaceae — the cruciferous vegetables.
• Species: Brassica oleracea, Acephala group.
• Edible parts: leaves and stems.
• How it’s eaten: raw (massaged) or cooked.
• 3adan format: fresh whole curly kale, 250 g bag.

Brassica oleracea is a remarkably varied species. Over centuries, growers selected different parts of the same plant: a tight head gave cabbage, flower buds gave broccoli and cauliflower, side buds gave Brussels sprouts, a swollen stem gave kohlrabi — and loose leaves gave kale.

The name “cruciferous” comes from the four-petaled flowers, arranged like a cross. Plants in this family produce natural sulfur-containing compounds called glucosinolates, which are behind the sharp, slightly bitter notes of kale, cabbage and mustard greens. Read more in what are cruciferous vegetables?

The table below compares shape, texture, flavor and cooking behavior — the differences you actually notice in the kitchen. For kale’s nutrient values, see the nutrition table; we don’t list figures for the other vegetables here.

One more useful difference: unlike spinach, kale is low in oxalate, so its calcium is relatively well absorbed for a plant source. For a closer look, read kale vs spinach.

The leaf edges curl into small, tight folds, giving the leaf a fluffy look that catches dressing well — and can also trap a little soil, which is why the folds need careful rinsing. The stems and central ribs are thicker and tougher than the leaf itself, especially on larger leaves.

Massaged with oil and lemon, the leaves turn darker and softer; brief cooking makes them bright green, while long cooking turns them olive-grey and brings out a sulfurous smell.

Recipes on this site are written for curly kale, but other types work too — tender varieties may need less massaging or a shorter cooking time. Browse all recipes.

Bitterness varies from leaf to leaf: larger leaves and thick stems often taste stronger than small leaves. The good news is that a few simple moves soften it:

• Remove the thick stems and cook them separately. How?
• Massage the leaves for 1–3 minutes with a little oil, lemon and salt. How to massage kale
• Balance the flavor with acid (lemon, sumac), fat (olive oil, tahini), a touch of sweetness (pomegranate molasses, apple, dates) or salt.
• Cook it briefly: a quick sauté or steam mellows the flavor, but overcooking brings out a sulfurous taste.

More tips in how to reduce bitterness and in why kale tastes bitter.

Learn to massage kale and cook it step by step.

• On the Lebanese table: kale tabbouleh and kale fattoush, where kale replaces part of the parsley or lettuce.
• Salads: kale salad with lemon and olive oil and kale, pomegranate and walnut salad.
• Warm dishes: garlic-lemon sautéed kale, kale lentil soup and kale and white bean stew.
• Breakfast and family meals: kale and spinach omelette, kale mozzarella pizza and kale pesto pasta.
• Snacks and drinks: crispy kale chips and a kale, apple and lemon smoothie.

Wondering how far one bag goes? See what can I cook with 250 g?

• Leaves: eat raw after massaging, or cook for a few minutes.
• Thin stems near the leaf tip: tender enough to leave in.
• Thick stems at the base: strip them out, chop finely and start cooking them 2–3 minutes before the leaves.
• Extra stems: blend them into pesto or simmer them in stock or soup.

Stem-stripping steps are in the preparation guide, and more ideas in cooking with kale stems.

• Notable nutrition: per 100 g, raw kale has about 35 kcal, is rich in vitamin K and vitamin C, is a source of calcium and provides 4.1 g of fiber. Full details
• A sturdy leaf: dressed kale doesn’t wilt as fast as lettuce, so it suits lunch boxes and shared tables.
• Versatile: raw or cooked, with savory flavors or a touch of sweetness.
• At home in Lebanese flavors: lemon, olive oil, garlic, pomegranate molasses, bulgur and tahini all pair naturally with kale.

• Leaving tough stems in: strip them out and chop them finely to cook separately. Removing stems
• Not drying the leaves: dressing slides off wet leaves, and chips steam instead of crisping. Drying
• Overcooking: kale turns grey and sulfurous; stop when it’s bright green and tender. Cooking
• Under-seasoning: kale loves salt, lemon, olive oil and garlic. Taming bitterness
• Crowding the chip tray: spread the leaves in a single layer and use two trays if needed. Crispy kale chips
• Washing before storing: extra moisture in the fridge speeds spoilage; wash kale just before use. Storage
• Skipping the wash: the 3adan bag is labeled “Unwashed”, so always rinse the leaves before eating. How to wash