1 serving (130 grams) contains 250 calories, 14.0 grams of protein, 18.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
454.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 41% | |
| Saturated Fat | 12.7 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 363.6 mg | 121% | |
| Sodium | 1000.0 mg | 43% | |
| Total Carbohydrates | 10.9 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Sugars | 3.6 g | ||
| protein | 25.5 g | 51% | |
| Vitamin D | 181.8 mcg | 909% | |
| Calcium | 272.7 mg | 20% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 454.5 mg | 9% | |
* 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 egg bites
Kale egg bites are a nutritious and portable dish often associated with Western cuisine, particularly popular in breakfast and snack meal preparations. Combining kale, a nutrient-dense leafy green, with eggs, a high-quality protein source, these bites pack a multitude of essential nutrients into a convenient format. Kale is rich in vitamins A, C, and K, while eggs provide protein, vitamin D, and choline. Together, they offer a low-calorie food option that supports balanced eating patterns. These bites are suitable for a wide range of dietary needs, especially when paired with additional vegetables or seasoning to enhance flavor and nutrition.
Health Benefits
- Promotes eye health due to kale's high vitamin A content (over 450% of the daily value per 100 grams of raw kale).
- Supports muscle repair and metabolism with eggs providing all nine essential amino acids and roughly 6 grams of protein per egg.
- Boosts immunity as kale contains vitamin C (approximately 93 mg per 100 grams of raw kale).
- Enhances bone health with kale offering vitamin K, delivering over 500% of the daily value per 100 grams.
- Aids brain function because eggs are rich in choline, crucial for neurotransmitter synthesis.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator and consume within 3-4 days. Reheat gently in the microwave or oven to retain texture and flavor.
Common Questions About Kale egg bites Nutrition
Are kale egg bites high in protein?
Kale egg bites are a good source of protein, typically containing 6-10 grams of protein per serving (2 bites), depending on the recipe. The eggs provide the bulk of the protein, while kale adds additional nutrients such as vitamins A, C, and K.
Can I eat kale egg bites on a keto or low-carb diet?
Yes, kale egg bites are generally keto and low-carb friendly, as they are low in carbohydrates and high in fats and protein. A standard serving has about 2-4 grams of net carbs, making them a great snack or meal component for these diets.
What are the health benefits of kale egg bites?
Kale egg bites are nutrient-dense and rich in antioxidants, vitamins, and minerals from the kale, such as vitamin K, which supports bone health. They also provide quality protein and healthy fats from the eggs, making them a well-rounded option for energy and satiety.
What is a recommended serving size for kale egg bites?
A typical serving size is 2-3 egg bites, which provides around 100-200 calories depending on the ingredients. This portion is usually sufficient as a light breakfast or snack, but you can adjust based on your individual caloric or macronutrient needs.
How do kale egg bites compare to spinach egg bites?
Both kale and spinach egg bites are similar in protein and calorie content, but kale tends to contain more vitamin C and calcium than spinach. Conversely, spinach has higher levels of folate and iron. The choice depends on personal taste and specific nutrient priorities.
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.
