Kale

In season in SW Michigan

In season

Months from the MSU Extension seasonal availability guide. Weather shifts dates a little each year.

Key nutrients

%DV uses FDA Daily Values for adults and children 4+. Values are USDA lab averages scaled to the serving; your harvest may differ.

Wellness

A cup of raw kale has about 7 calories, 82 mcg of vitamin K (68% DV) and 20 mg of vitamin C (22% DV). (USDA) The NIH Office of Dietary Supplements says vitamin K is important for blood clotting and healthy bones, and that people who take the blood thinner warfarin (Coumadin) should get about the same amount of vitamin K each day. (NIH ODS) Harvard's Nutrition Source says more research, with larger and longer-term studies, is needed on kale and health. (Harvard)

Pick, store and use

• Pick

  Look for firm, deeply colored leaves with healthy stems. Small leaves are more tender and milder. (MSU Extension)

• Store

  Keep it unwashed in an airtight plastic bag in the crisper for up to 5 days. MSU doesn't recommend canning, freezing or drying kale. (MSU Extension)

• Use

  Wash well under cool running water to remove grit. One MSU idea: cook chopped kale with garlic and olive oil for 5 minutes. (MSU Extension)

Where to get it nearby

No farm in our directory lists kale by name yet. Many farm markets carry more than their listing says, so it's worth asking.

See all farms →