Produce
Kale
Kale shares spinach’s problem — big waxy leaves, late-season sprays, eaten raw — and lands just behind it on residue evidence. Its organic arm also carries detections in 79% of samples, so the upgrade narrows the gap rather than closing it. Its nutrient density is high enough that swapping it out entirely would be the worse trade.
Organic upgrade priority
Consider organic
Score 28/100 · about $2.00 a week extra for a household of two
- →Conventional samples index 84/100 against 49/100 for organic — a 35-point difference.
- →At about 4 servings a week, the difference applies to a smaller share of what you eat.
- →Sample confidence is moderate, so the score is weighted down by 10%.
Key numbers
- Residue evidence
- 84/100
- Higher residue evidence
- Nutrient density
- 95/100
- Per calorie, across the whole database
- Typical price
- $2.79
- per bunch · organic +36%
- Servings a week
- 4
- Per person, at typical purchase volume
- Samples
- 1,239
- Conventional, 2017–2018 · 175 organic
- Data confidence
- Moderate
- Set from sample size and year coverage
Organic vs conventional kale
| Measure | Conventional | Organic |
|---|---|---|
| Samples analysed | 1,239 | 175 |
| Program years | 2017–2018 | 2017–2018 |
| Samples with any residue | 99% | 79% |
| Mean residues per sample | 5.9 | 2.2 |
| Samples above the EPA tolerance | 1.13% | 0.00% |
| Relative residue evidence index | 84/100 | 49/100 |
| Typical price | $2.79 / bunch | $3.79 / bunch |
Nutrition
Per 1 cup chopped (67 g).
23
calories
2 g
protein
2.7 g
fiber
—
sugar
- Vitamin K 400%+ DV
- Vitamin C 22% DV
- Glucosinolates
How to wash kale
Separate the leaves, swish in a bowl of water, and lift them out. Curly kale traps soil in its ruffles more than any other green — a rinse under the tap does not reach it.
Washing reduces surface residue and soil. It does not remove systemic compounds taken up into the plant, and no soap, vinegar, or commercial produce wash has been shown to beat 30 seconds of plain running water by a margin worth paying for. Full washing guide.
Buying and storing
- ◆Massaging raw kale with a little oil and salt for a minute breaks down the cell walls and removes most of the bitterness people dislike.
- ◆The thick centre rib is fibrous rather than tender. Strip it out for salads; keep it for soups and stocks.
Common questions
›Should I buy organic kale?
It is a reasonable upgrade when the budget allows, but not the first one to make. Kale scores 28/100 on organic upgrade priority, with conventional samples at 84/100 against 49/100 organic. At about $2.00 extra a week, it competes with several higher-priority items.
›Are kale high in pesticides?
Kale shows higher residue evidence — an index of 84/100 relative to other commodities. Across 1,239 conventional samples from 2017–2018, 99% contained at least one detected residue, averaging 5.9 distinct compounds per sample, and 1.13% exceeded the applicable EPA tolerance. A detection is not the same as an unsafe level.
›How much more does organic kale cost?
About 36% more at typical U.S. retail — $2.79 per bunch conventional against $3.79 organic. For a household of 2 at normal purchase volume that is roughly $2.00 a week.
›How should I wash kale?
Separate the leaves, swish in a bowl of water, and lift them out. Curly kale traps soil in its ruffles more than any other green — a rinse under the tap does not reach it.
›What can I buy instead of kale?
If the organic version is out of budget or the fresh price has spiked, Cabbage, Broccoli, Frozen mixed vegetables cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Broccoli
$2.49 / lb · organic $3.69
Frozen mixed vegetables
$2.49 / 16 oz bag · organic $3.49
Cabbage
$2.49 / head · organic $3.49
Spinach
$3.29 / 5 oz container · organic $4.49