1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 705.9 mg | 15% | |
* 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 Kale and lentil stir-fry
Kale and lentil stir-fry is a nutritious dish that combines the hearty texture of lentils with the tender, leafy green profile of kale, often enhanced with aromatics like garlic, onions, and spices. It draws inspiration from plant-based dishes in Mediterranean, Indian, and global cuisines where legumes and greens are staples. Kale is an excellent source of vitamins A, C, and K, and lentils are rich in plant-based protein, dietary fiber, iron, and complex carbohydrates. Together, they offer a balance of macronutrients alongside essential micronutrients, making the dish well-suited for those seeking a nutrient-dense, wholesome meal option. This dish is both flavorful and nutrient-packed, making it popular among health-conscious eaters worldwide.
Health Benefits
- High in fiber from lentils, which supports healthy digestion and promotes gut health.
- Rich in vitamin K from kale, essential for bone health and proper blood clotting.
- Good source of plant-based protein from lentils, aiding in muscle repair and growth.
- Provides significant iron content, especially from lentils, helping combat fatigue and supporting oxygen transport in the body.
- Contains vitamin C from kale, which enhances immune function and improves iron absorption.
Dietary Considerations
Selection and Storage
Store cooked stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave to preserve texture and flavor.
Common Questions About Kale and lentil stir-fry Nutrition
Is Kale and Lentil Stir-Fry high in protein?
Kale and Lentil Stir-Fry is moderately high in protein, primarily due to lentils which provide around 9 grams of protein per half-cup cooked. Kale itself contributes about 2 grams of protein per cup. Together, this dish is a good source of plant-based protein.
Can I eat Kale and Lentil Stir-Fry on a keto diet?
Kale and Lentil Stir-Fry is not ideal for a keto diet due to the high carbohydrate content in lentils, which provide about 20 grams of carbs per half-cup cooked. While kale is keto-friendly, the combined carb count of the dish typically exceeds keto guidelines.
What are the health benefits of Kale and Lentil Stir-Fry?
This dish is rich in vitamins A, C, and K from kale, and provides iron, fiber, and folate from lentils. It's beneficial for heart health, supports digestion, and offers antioxidant properties. However, those with oxalate sensitivities may want to moderate kale consumption.
What is the recommended portion size for Kale and Lentil Stir-Fry?
A serving size of Kale and Lentil Stir-Fry is typically 1 to 1.5 cups, which provides roughly 200-300 calories depending on added ingredients like oil. This portion offers a nutrient-dense meal that balances fiber, protein, and healthy fats.
How does Kale and Lentil Stir-Fry compare to other stir-fry dishes?
Kale and Lentil Stir-Fry is lower in fat and higher in fiber compared to stir-fry dishes that use more oil or meat. It’s also entirely plant-based, making it suitable for vegan and vegetarian diets, and offers a unique blend of earthy, hearty flavors.
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.
