1 serving (30 grams) contains 50 calories, 2.0 grams of protein, 2.5 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
100 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 300 mg | 13% | |
| Total Carbohydrates | 10 g | 3% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 2 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 3 mg | 16% | |
| Potassium | 600 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Crispy kale
Crispy kale is a light and flavorful snack made by baking fresh kale leaves until they become crunchy. Kale, a leafy green vegetable originating from the Mediterranean region, has been a staple in various cuisines and is particularly celebrated in modern health-conscious diets. Known as a nutritional powerhouse, kale is rich in vitamins A, C, and K, as well as calcium, potassium, and antioxidants like lutein and zeaxanthin. It is also low in calories and high in fiber, making it an excellent choice for a nutrient-dense and satisfying snack. Popular in paleo, vegan, and ketogenic diets, crispy kale captures both flavor and nutrition while promoting a sustainable, plant-based food option.
Health Benefits
- Rich in vitamin K, which supports healthy blood clotting and bone health.
- High in vitamin C, aiding in immune function and skin health through collagen production.
- Contains antioxidants like lutein and zeaxanthin, which promote eye health and may reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store fresh kale unwashed in the refrigerator, wrapped in a paper towel inside a breathable plastic bag, and consume within a week. For crispy kale, keep in an airtight container at room temperature to maintain its crunch for several days.
Common Questions About Crispy kale Nutrition
What are the nutritional benefits of crispy kale?
Crispy kale is low in calories, with about 50 calories per one-cup serving when baked with a small amount of olive oil. It is rich in vitamins A, C, and K, fiber, and antioxidants. Additionally, it contains about 2-3 grams of protein per serving and is a great source of calcium, manganese, and potassium.
Is crispy kale suitable for a keto or low-carb diet?
Yes, crispy kale works well for keto and low-carb diets. With only about 5-7 grams of carbohydrates per serving (depending on preparation), it is low in net carbs and high in essential micronutrients, making it a healthy snack option for these diet plans.
What are the health benefits of eating crispy kale?
Crispy kale is packed with antioxidants like quercetin and kaempferol, which may reduce inflammation and support overall health. Its high vitamin K content plays a key role in bone health and blood clotting, while fiber helps support digestion. However, consuming excessive amounts of kale could interfere with thyroid function in some individuals due to goitrogens.
How much crispy kale should I eat in one sitting?
A standard portion of crispy kale is about one cup, which provides balanced calories and nutrients as a healthy snack. Overeating could lead to excess fiber intake for some, so sticking to one to two cups at a time is advisable.
How does crispy kale compare to raw kale nutritionally?
Crispy kale retains most of its vitamins and minerals but may have slightly reduced vitamin C content due to the baking process. Unlike raw kale, crispy kale is less bitter and easier to enjoy as a snack, though it may have slightly higher calories if oil is used during preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
