1 serving (130 grams) contains 70 calories, 2.0 grams of protein, 4.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
107.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 230.8 mg | 10% | |
| Total Carbohydrates | 10.8 g | 3% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 1.5 g | ||
| protein | 3.1 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 153.8 mg | 11% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 461.5 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 Sauteed kale
Sautéed kale is a dish prepared by lightly cooking kale, a leafy green vegetable from the Brassica family, in oil or butter with optional seasonings such as garlic, onion, or chili flakes. Kale is believed to have originated in the eastern Mediterranean and Asia Minor, and it has been a staple in traditional European cuisines for centuries. It gained global popularity for its dense nutritional profile. Packed with vitamins A, C, and K, kale is also a good source of calcium, potassium, and fiber while being low in calories and carbohydrates. When sautéed, it retains much of its nutrient content and develops a tender, flavorful texture that pairs well with a variety of dishes.
Health Benefits
- Rich in vitamin K, essential for blood clotting and bone health, with one cup providing over 500% of the daily recommended intake.
- High in vitamin C, which supports immune function and skin health, offering approximately 80 mg per cup when cooked.
- Good source of iron, particularly useful for red blood cell production and preventing iron deficiency, especially for plant-based diets.
- Contains significant levels of antioxidants, including beta-carotene and flavonoids, which help combat oxidative stress and lower inflammation risks.
- Provides dietary fiber, aiding in digestive health and promoting feelings of fullness, with about 2.6 grams per cooked cup.
Dietary Considerations
Selection and Storage
Store raw kale in a refrigerator crisper drawer in a plastic bag for up to 5 days. Cooked kale should be refrigerated in an airtight container and consumed within 3 days.
Common Questions About Sauteed kale Nutrition
What is the nutritional content of sautéed kale?
Sautéed kale is low in calories, with around 60 calories per one-cup serving (cooked). It contains approximately 2 grams of protein, 7 grams of carbohydrates, and 3 grams of fiber. It is a rich source of vitamins A, C, and K, as well as minerals like calcium, potassium, and magnesium.
Is sautéed kale compatible with keto, vegan, and vegetarian diets?
Yes, sautéed kale is suitable for keto, vegan, and vegetarian diets. It is naturally low in carbs, with only 4g net carbs per cup, making it keto-friendly. Additionally, since it's plant-based, it fits well into vegan and vegetarian lifestyles.
What are the health benefits of eating sautéed kale?
Sautéed kale is packed with antioxidants, such as beta-carotene and flavonoids, which support immune health and may reduce inflammation. It is also high in vitamin K, promoting bone health and proper blood clotting. The fiber content supports digestion and heart health.
What is the recommended serving size for sautéed kale?
A standard serving size of sautéed kale is about one cup, which provides a healthy balance of nutrients and fiber without being overly filling. Adjust portion sizes based on your dietary needs and caloric requirements.
How does sautéed kale compare to raw kale in terms of nutrition?
Sautéed kale is slightly lower in vitamin C compared to raw kale due to heat-sensitive nutrient loss during cooking. However, cooking boosts certain antioxidants like lutein and beta-carotene, making sautéed kale easier to digest and still highly nutritious.
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.
