Kale
Micro kale – green power in a small size
Micro kale is small in size but rich in plant compounds that make it one of the most interesting leafy greens. Its tender leaves are softer than those of mature kale, yet they keep the fresh green character of the plant.
Benefits
Kale is among the microgreens that stand out for their high content of vitamin C, carotenoids, polyphenols and flavonoids. Studies on kale microgreens show particularly high levels of carotenoids such as lutein and β-carotene, as well as a significant vitamin C content.
Lutein and zeaxanthin are carotenoids – natural plant pigments typical of green leafy vegetables, and β-carotene is provitamin A. Vitamin A contributes to the maintenance of normal vision, and vitamin C contributes to the normal function of the immune system and to the protection of cells from oxidative stress. Kale also contains minerals such as potassium, calcium and magnesium.
Taste
Fresh, green and lightly cabbage-like, but much more delicate than mature kale. It has a subtle sweetness and a pleasant freshness, without the heavy texture sometimes associated with mature kale leaves.
Where does it feel most at home?
Micro kale is wonderful for everyday salads, bowls and green dishes, especially when you want to add more greens without a dominant flavour.
It pairs with avocado, nuts, roasted vegetables, eggs and cheeses, and in richer combinations it beautifully balances roasted pumpkin, sweet potato, quinoa and creamy dressings. You can also put it on pasta or risotto right before serving, where the fresh leaves make a pleasant contrast to the warm, creamy dish.
Our little trick: use it as a green base, not just as a garnish. Micro kale is tasty enough to be part of the dish itself.
The plants are ready about 10 days after sowing. The amount in two cups is roughly 40 g - 42 g.
Sources
- USDA FoodData Central – food composition database of the US Department of Agriculture (entry “Kale, raw”, FDC ID 168421).
- Vučetić et al. (2025), “A comprehensive antioxidant and nutritional profiling of Brassicaceae microgreens”, Antioxidants 14(2):191.
- Lee et al. (2023), “LED lights influenced phytochemical contents and biological activities in kale (Brassica oleracea L. var. acephala) microgreens”, Antioxidants 12(9):1686.
- Ebert (2022), “Sprouts and microgreens – novel food sources for healthy diets”, Plants 11(4):571 (review).
- Regulation (EU) No 432/2012 – list of permitted health claims made on foods (vitamin A, vitamin C).