Types of Kale: A Complete Guide to 10 Popular Varieties

Kale has earned its reputation as a nutritional powerhouse, packed with essential vitamins, minerals, and beneficial plant compounds. This leafy green vegetable contains impressive amounts of glucosinolates, flavonoids, carotenoids, and vitamin C, making it a staple in health-conscious kitchens worldwide.

While you might be familiar with the curly kale commonly found in grocery stores, the kale family is surprisingly diverse. Different varieties offer unique flavors, textures, colors, and even nutritional profiles. Understanding these differences can help you choose the best type for your culinary needs and health goals.

Scientists have classified kale into four main categories: curled, American, Russian, and Italian varieties. Each category encompasses multiple sub-varieties with distinctive characteristics. Let’s explore 10 fascinating types of kale that deserve a place in your kitchen.

1. Winterbor Kale

Winterbor stands out as one of the most resilient kale varieties, capable of surviving harsh winter conditions and freezing temperatures. This curly kale variety is beloved by both commercial farmers and home gardeners for its reliability and productivity.

The leaves display a beautiful bluish-green color with pronounced curls, growing on plants that can reach up to 3 feet tall. The texture is notably thicker than other varieties, which influences how it’s best prepared.

Due to its robust leaves, winterbor kale is typically cooked rather than eaten raw. It excels in hearty soups, stir-fries, and smoothies. The thick, curly leaves also make exceptionally crispy kale chips when baked with a light coating of oil and seasonings.

2. Lacinato Kale

Also known as dinosaur kale or Tuscan kale, lacinato is an Italian variety with a rich culinary history. Its distinctive dark green, blade-shaped leaves have a bumpy, almost prehistoric texture that explains its “dinosaur” nickname.

This variety originated in Tuscany, where it remains a cornerstone of traditional Italian cooking. Plants can grow up to 3 feet tall, producing narrow leaves that are easier to prepare than curly varieties.

Nutritionally, lacinato kale is particularly rich in minerals that many Americans don’t consume enough of, including magnesium and zinc. It’s also an excellent source of dietary fiber and vitamins C and K.

Research comparing different kale cultivars found that Tuscan kale contains the highest levels of carotenoid compounds, including neoxanthin, lutein, and beta-carotene. These compounds function as powerful antioxidants in the body.

The tender nature of lacinato kale makes it ideal for raw preparations like salads, though it also performs beautifully in cooked dishes such as soups, frittatas, and pasta recipes.

3. Red Russian Kale

Despite its name, Red Russian kale features slate-green leaves rather than red ones. The “red” refers to the dark purplish-red stems and leaf veins that create a striking visual contrast.

This variety is known for its sweet, mild flavor and tender texture, making it more palatable than some other kale varieties. It’s cold-hardy and thrives in cooler climates, which makes it popular among gardeners in northern regions.

When harvested young, Red Russian kale is sold as “baby leaf” kale and is particularly delicious in raw salads. The leaves remain tender even as the plant matures to its full height of 2-3 feet.

The sweet flavor profile and tender texture make Red Russian kale versatile in the kitchen. It works equally well in raw preparations, lightly sautéed dishes, or blended into smoothies.

4. Scarlet Kale

Scarlet kale is a showstopper with its vibrant purple leaves and stalks. The color intensifies as temperatures drop, making it especially beautiful during fall and winter months.

This variety has been shown to contain exceptionally high levels of vitamin E, particularly alpha-tocopherol, which is the form of vitamin E most beneficial for human health. Alpha-tocopherol acts as a powerful antioxidant, protecting cells from oxidative damage while supporting immune function and reducing inflammation.

Scarlet kale plants grow up to 3 feet tall, producing abundant leaves throughout the growing season. Young, tender leaves can be enjoyed raw in salads, while mature leaves are better suited for cooking in soups or grain-based dishes.

The brilliant color makes scarlet kale an attractive choice for both edible gardens and ornamental plantings.

5. Redbor Kale

Redbor kale combines stunning aesthetics with excellent flavor. This variety features deeply ruffled, frilly leaves in a gorgeous deep reddish-purple hue that becomes more intense in cold weather.

Plants typically reach 2-3 feet in height, producing abundant foliage that’s both beautiful and nutritious. The cold-weather enhancement of color, texture, and flavor makes Redbor particularly valuable for fall and winter gardens.

The leaves have a crisp texture when raw but become tender and mild when cooked. This versatility allows Redbor to shine in various preparations, from raw salads (when finely shredded) to cooked applications in stews, pastas, and casseroles.

The vibrant color holds up well during cooking, adding visual appeal to any dish.

6. Beira Kale

Beira kale, also called Portuguese cabbage or sea kale, is a traditional variety from Portugal with distinctive wavy green leaves. It holds special cultural significance as the key ingredient in Portuguese kale soup, a beloved traditional dish.

What sets Beira apart is the edibility of its thick stems, which can be peeled and eaten raw like celery sticks or cooked in various preparations. This reduces waste and provides additional nutritional benefits.

These plants require adequate space to reach their mature height of approximately 2 feet. Research has shown that Beira kale contains particularly high levels of indoles, which are glucosinolate compounds found in cruciferous vegetables.

Glucosinolates possess powerful antioxidant and anti-inflammatory properties. Regular consumption of glucosinolate-rich foods may help protect against various chronic diseases.

7. Walking Stick Kale

Walking stick kale is truly remarkable for its extraordinary height, potentially growing up to 12 feet tall. This giant variety is also known by several other names, including walking cabbage, cow cabbage, Jersey cabbage, and tall jacks.

This variety has been cultivated in Europe for centuries, with a fascinating historical use on the Isle of Jersey, where the dried stalks were traditionally varnished and used as walking canes.

While the entire plant is edible, younger leaves are preferred for human consumption due to their tender texture and milder flavor. The older, tougher leaves have historically been used as animal feed.

Growing walking stick kale can be a fun conversation starter in the garden, though it does require significant vertical space.

8. Darkibor Kale

Darkibor is a curly kale variety characterized by deep green color and tightly curled leaves. These productive plants grow to about 20 inches in height and adapt well to various growing conditions.

Consumer taste preference studies have consistently ranked darkibor among the most favored kale varieties, likely due to its balanced flavor and pleasant texture.

Research has also revealed that darkibor contains particularly high levels of prebiotic fibers called raffinose-family oligosaccharides. These compounds support digestive health by promoting beneficial gut bacteria growth while suppressing harmful pathogens.

The curly leaves make excellent kale chips and work well in stir-fries and soups. Younger, more tender leaves can be enjoyed raw in salads for those who prefer a milder kale flavor.

9. Thousandhead Kale

Despite being technically classified as a non-heading cabbage rather than true kale, thousandhead is too impressive to exclude from this list. This ancient crop originated in France and is also known as “branching borecole.”

The plant lives up to its dramatic name with extensive branching and massive leaves. It can grow up to 6 feet tall, with individual leaves reaching up to 3 feet in length. The slightly curled leaf tips make it easier for growers to spot and remove pests like caterpillars.

Larger, mature leaves are best suited for cooking applications such as sautéing for soups or braising. Younger, tenderer leaves can be harvested early and used raw in salads.

The impressive size and productivity of thousandhead kale make it an interesting choice for gardeners with ample space.

10. Japanese Flowering Kale

Japanese flowering kale might be the most visually stunning variety on this list. Known as habotan in Japan, it features a rosette shape with a vibrant fuchsia or pink center surrounded by green outer leaves. The leaves have a frilly, ornamental appearance.

In Japan, this variety is commonly grown as an ornamental plant, adding color to gardens during cooler months when many other plants have finished blooming.

However, Japanese flowering kale is completely edible and reportedly has a sweet, pleasant flavor that works well both raw and cooked. Many growers report that it makes particularly delicious kale chips.

This dual-purpose variety allows you to enjoy both its beauty in the garden and its nutritional benefits on your plate.

Nutritional Benefits of Kale Varieties

While each kale variety has unique characteristics, all types share impressive nutritional profiles. Kale is consistently rich in fiber, calcium, vitamins C and K, and various beneficial plant compounds.

The different pigments in various kale types indicate different phytonutrient profiles. Purple and red varieties typically contain higher levels of anthocyanins, while darker green varieties often have more chlorophyll and specific carotenoids.

Regardless of which variety you choose, incorporating kale into your diet provides significant health benefits, including antioxidant protection, anti-inflammatory effects, and support for bone health, immune function, and cardiovascular health.

How to Select and Store Kale

When purchasing kale at the grocery store or farmers market, look for leaves that are crisp, deeply colored, and free from yellowing or wilting. Smaller leaves tend to be more tender and mild, while larger leaves have a more robust flavor.

Store unwashed kale in a plastic bag in the refrigerator’s crisper drawer. Properly stored kale can last 5-7 days, though it’s best used within 3-4 days for optimal flavor and texture.

Before using, wash kale thoroughly under cold running water, as the curly and ruffled varieties can trap dirt and debris. Remove the tough center stems by folding leaves in half and cutting along the stem, or simply tear the leafy portions away from the stem.

Cooking Tips for Different Kale Varieties

The preparation method you choose should match the kale variety you’re using. Tender varieties like Red Russian and young lacinato are excellent raw in salads, especially when massaged with a bit of oil or dressing to break down the fibers.

Tougher varieties like winterbor and mature Redbor benefit from cooking methods that soften the leaves, such as sautéing, braising, or adding to soups and stews.

For kale chips, curly varieties like winterbor, darkibor, and Redbor work best because the curls create crispy texture and hold seasonings well. Toss torn leaves with a small amount of oil and seasonings, then bake at 300°F until crispy.

When adding kale to smoothies, any variety works, though milder types like Red Russian provide nutrition without overpowering other flavors.

Growing Kale at Home

Kale is one of the easiest vegetables to grow at home, making it perfect for beginning gardeners. It thrives in cool weather and can tolerate frost, with flavor often improving after exposure to cold temperatures.

Plant kale in well-draining soil with full sun to partial shade. Seeds can be started indoors 4-6 weeks before the last frost or directly sown in the garden. Space plants 12-18 inches apart to allow for mature growth.

Kale has relatively few pest and disease problems, though you should watch for cabbage worms and aphids. Regular harvesting of outer leaves encourages continued production throughout the season.

Many varieties are suitable for container growing if you have limited space, making kale accessible even for apartment dwellers with a sunny balcony.

Conclusion

The world of kale extends far beyond the standard curly variety found in most supermarkets. From the towering walking stick kale to the ornamental Japanese flowering variety, from sweet Red Russian to nutrient-dense lacinato, each type offers unique characteristics worth exploring.

Experimenting with different kale varieties can add new flavors, textures, and nutritional benefits to your diet. Whether you prefer the tender sweetness of Red Russian in salads, the hearty texture of winterbor in soups, or the visual appeal of Redbor in cooked dishes, there’s a kale variety perfectly suited to your preferences.

Consider trying a new variety next time you’re at the farmers market or planning your garden. Each type of kale brings its own special qualities to the table, ensuring you’ll never get bored with this incredibly nutritious and versatile vegetable.

Sources:

• National Center for Biotechnology Information – Kale Varieties and Nutrition
• NCBI – Mineral Content in Kale Cultivars
• USDA FoodData Central – Kale Nutrition Facts
• PubMed Central – Glucosinolates and Health Benefits
• NCBI – Prebiotic Fibers in Vegetables