Often called the queen of greens, kale is rapidly gaining popularity because of its exceptional nutrient richness, health benefits, and delicious flavor. Kale is one of the healthiest vegetables you can eat—one serving is both low in calories and packed with vitamins and minerals, including 200% of your daily vitamin C requirement.
A variety of kale with crinkled leaves, growing with collards.
Linda Hall/Bigstock.com
Growing
When and Where to Plant
Kale is a cool-season leafy green. It produces maximum yields and quality in early spring or fall, but this season can be extended, if desired. Plant four weeks before your last frost date in spring for a summer harvest and again six weeks before your first frost date in fall for an autumn and early winter harvest. Kale will grow in full sun to part shade.
Soil Requirements
Kale grows best in well-drained, fertile soil high in organic matter and a pH of 6.0 to 7.5. It can tolerate slightly alkaline soil. Leafy vegetables require quick, continuous growth for best quality. They especially need nitrogen for good color and tenderness. Collect soil and have it tested to get recommendations for the types and amounts of fertilizers and other amendments needed. At least seven days before planting, amend the soil with a 1- to 2-inch layer of compost and other amendments recommended in the soil test results. Kale prefers plentiful, consistent moisture. It can tolerate drought, but quality and flavor of leaves suffer.
How to Plant
Sow seeds 1/2 inch deep and 1 inch apart, or transplant seedlings 6 inches apart in rows 2 to 3 feet apart. Thin seedlings to 1 foot apart. Mulch with a 2- to 3-inch layer of organic material, such as straw, to conserve moisture, keep the soil cool, and prevent weed growth.
Harvesting
Pick baby greens 20 to 30 days after seeding, and harvest mature leaves 50 to 75 days after seeding. For sweeter-tasting leaves, wait to harvest until frost or cold weather arrives. To keep a plant producing, pick the big, outer leaves and let the center continue to grow. The tender, young center leaves are fine in salads. The chewier, larger older leaves are best steamed, sautéed, or cooked like cabbage. Fresh greens can be stored for up to one week in the refrigerator.
Recommended Varieties
Improved Dwarf Siberian (50 days) has dark-green, frilly leaves and is very cold tolerant.
Red Russian (50 days) has purple stems and purple-veined flat leaves that are more tender than frilly kale.
Redbor hybrid (55 days) has highly attractive, frilly, burgundy-red leaves that get darker with cold weather.
Toscano (65 days) is a dinosaur, or laciniata-type, kale with long, thin, puckered dark-green leaves that tolerate heat and cold.
For additional recommendations, see Cornell University's Vegetable Varieties for Gardeners.
Purchasing Fresh Kale
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Choose dark-colored kale with small to medium leaves. Avoid brown or yellow leaves.
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Store kale in a plastic bag in the coldest part of the fridge for three to five days.
This section adapted from information at Have a Plant®.
Bunches of kale.
suksao/Bigstock.com
Preparing
Kale is usually cooked to soften it before eating, though you can shred some of the smaller, more tender leaves and add them to salads. The stems tend to be tough, so you may want to remove them before use. The leaves are easier to purée without stems.
Kale salad.
bhofack22/Bigstock.com
Freezing
Choose young, tender leaves. Wash thoroughly and remove woody stems. Blanch in water for 2 minutes. Cool, drain, and package, leaving 1/2 inch of headspace. Seal and freeze.
This section adapted from information at the National Center for Home Food Preservation website.
Recipes
Garden Frittata Recipe
Preparation time: 25 minutes
Servings: 4
Ingredients:
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4 large eggs
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¼ tsp. ground black pepper
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¼ tsp. salt
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2 medium red potatoes, unpeeled
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½ Tbsp. olive oil
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1 bunch kale (about 6 oz.)
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¼ cup chopped onion
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½ red bell pepper, chopped
Directions:
Beat eggs, pepper, and salt in a large bowl; set aside. Microwave potatoes until slightly soft, but not completely cooked, then cube. (Stovetop method: Cube potatoes and boil 5 minutes until slightly soft; drain.) Chop remaining vegetables while potatoes cool. Mix vegetables together. Heat oil in a 10-inch nonstick skillet. Sauté vegetables for 5 to 8 minutes; add to eggs and mix well. Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8 to 10 minutes. Cover and let sit until eggs are completely set, about 5 minutes.
Potato, Black Bean, and Kale Skillet Recipe
Preparation time: 30 minutes
Servings: 4
Ingredients:
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4 potatoes
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1 bunch kale (about 6 oz.)
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2 Tbsp. olive oil
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1 garlic clove, minced
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¼ cup onion, chopped
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1 tsp. chili powder
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¼ tsp. salt
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⅛ tsp. cayenne pepper
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1 15 oz. can no-salt-added black beans, rinsed and drained
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½ cup plain nonfat Greek yogurt
Directions:
Dice potatoes into 1/4-inch pieces. Chop kale. Heat oil in a large skillet over medium heat. Add garlic and onions; cook 2 to 3 minutes until just starting to brown. Add to the skillet diced potatoes, chili powder, salt, and pepper; cover with lid and cook for 8 to 10 minutes, stirring occasionally. Add chopped kale and black beans. Cook about 3 to 5 more minutes, stirring gently. Serve with Greek yogurt.
Kale with Raisins
Preparation time: less than 30 minutes
Servings: 6
Ingredients:
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12 cups chopped kale (about three bunches)
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2 Tbsp. walnuts, chopped
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1 ½ Tbsp. oil
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3 cloves garlic, chopped
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¼ cup water
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⅛ tsp. salt
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⅛ tsp. pepper
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2 Tbsp. raisins, chopped
Directions:
Wash kale well and trim tough stems. Pile several leaves together and slice into ribbons about 1 inch wide.
Heat a large, dry skillet and toast chopped nuts for 3 to 5 minutes until fragrant, stirring frequently. Set aside to cool.
Heat oil in the same skillet and sauté garlic for 1 minute until soft—do not brown. Add kale ribbons and 1/4 cup water and cover. Cook over medium heat until soft—10 to 15 minutes—adding more water if necessary.
Add salt, pepper, nuts, and raisins, and stir to combine. Allow remaining liquid to evaporate. Serve.
Recipes were adapted from information at Have a Plant®.
Kale, pine nuts, and raisins.
C_S_I/Bigstock.com
Top 10 Ways to Enjoy Kale
- With your favorite noodles—soba, fettuccine, or rice noodles. Add chopped kale when pasta is about 5 minutes from being done. Drain. Season with a small amount of sesame oil, sesame seeds, and salt.
- Quickie kale salad. Toss canned sliced beets with cooked fresh or frozen kale, one or two chopped scallions, and a grated carrot. Top with low-fat balsamic vinaigrette.
- Sweet and irresistible. Sweeten your kale with raisins and nuts.
- One-pot meal. Sauté garlic in olive oil. Then add kale and chicken or vegetable stock.
- Steamed and tangy. Steam kale and season with lemon juice, olive oil, salt, and pepper.
- Stir-fry. Add chopped kale to a stir-fry.
- A tasty substitute. Substitute kale in recipes that use spinach or collard greens.
- Veggie sauté. Sauté diced potato, acorn squash, mushrooms, and onion in a small amount of olive oil until tender. Add chopped kale (tough stems removed) and cook until wilted. Season with sage.
- Soups. Add chopped fresh or frozen kale to vegetable or bean soups.
- Kale chips. Drizzle chopped fresh kale (tough stems removed) with olive oil, sprinkle with seasoning, and bake on a cookie sheet until crisp.
This section adapted from information found at Have a Plant®.
|
Nutrient |
Amount |
|
|---|---|---|
|
Total Calories |
7 |
|
|
Total Fat |
0 g |
|
|
Saturated Fat |
0 g |
|
|
Trans Fat |
0 g |
|
|
Cholesterol |
0 mg |
|
|
Carbohydrates |
1 g |
|
|
Dietary Fiber |
1 g |
|
|
Total Sugars |
0 g |
|
|
Added Sugars included |
0 g |
|
|
Protein |
1 g |
|
| Minerals |
Calcium |
4 mg |
|
Potassium |
2 mg |
|
|
Sodium |
11 mg |
|
|
Iron |
2 mg |
|
| Vitamins |
Vitamin A |
6 mcg RAE |
|
Vitamin C |
22 mg |
|
|
Vitamin D |
0 mcg |
|
Source: USDA SNAP-Ed Connection—Kale
Sources
Have a Plant®. The Foundation for Produce website.
National Center for Home Food Preservation—Freezing Greens
Acknowledgments
The author wishes to express appreciation to Jeannie Leonard, Chris Gunter, Rachel Herring, Debra Ireland, Issac Lewis, Chantel Lumpkin, Karen Neill, Linda Brandon, and NC State Extension Master Gardener℠ Volunteers of Guilford County for their assistance in preparing this publication.
Publication date: May 1, 2026
AG-808-03
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