Calories in lacinato kale
A typical serving of lacinato kale provides about 10 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (21 g)
Calories
10kcal
Protein
0.9g
Carbs
1.8g
Fat
0.2g
Per 100 g
| Calories | 49 kcal |
| Protein | 4.3 g |
| Carbs | 8.8 g |
| Fat | 0.9 g |
| Saturated fat | 0.1 g |
| Fiber | 3.6 g |
| Sugars | 0.8 g |
| Sodium | 38 mg |
Data based on Open Food Facts and public nutrition databases.
Also known as Tuscan or Dinosaur kale, this variety has dark, flat leaves with a bumpy texture. It is sweeter and more tender than curly kale.
Nutritional benefits
- Massive concentration of vitamins A, C, and K
- Contains quercetin and kaempferol (antioxidants)
- Excellent natural supplement of plant-based calcium
How to prepare it
- 1.Massage with olive oil to soften the leaf
- 2.Bake into healthy and crunchy chips
- 3.Add to soups at the end to maintain color
Lighter alternatives
Spinach
Milder flavor and cooks faster
Swiss chard
Similar large leaves ideal for wrapping
Collard greens
Similar texture and very heat-resistant
Healthy tip
Always remove the fibrous center stem to enjoy the best leaf texture.
Frequently asked questions
Is it better than curly kale?
It's less bitter and its texture is more pleasant for raw salads.
How is it stored?
In a bag with air in the refrigerator, it lasts up to a week.
Can it be frozen?
Yes, blanching it beforehand works excellently for smoothies.