Sautéed Kale With Garlic
Sautéed kale with garlic is a nutrient-packed dish rich in essential vitamins. It provides a valuable source of vitamin C and vitamin K, known for supporting the immune system and blood health. The dish also offers notable levels of calcium and iron, key for bone strength and oxygen transport. Its moderate fat content combined with dietary fiber makes it a balanced and wholesome choice.
Macronutrient distribution
A Serving (113 g) of Sautéed Kale With Garlic contains 100 calories, 3.5 g of protein, 9 g of carbohydrates, and 7 g of fat.
- Protein
- 3.5 g12%
- Carbs
- 9 g32%
- Fat
- 7 g56%
of calories
Calorie Burn
How long would it take to burn off 100 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace25 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates9 / 313 g(3%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber1 g
- Insoluble Fiber1 g
- Total Sugars2 g
Fats
- Total Fat7 / 83 g(8%)
- Saturated Fat1 / 25 g(4%)
- Monounsaturated Fat5 g
- Polyunsaturated Fat1 g
- Omega-30.3 g
- Omega-60.7 g
- Omega-95 g
- Oleic Acid5 g
- Stearic Acid0.15 g
- Linoleic Acid0.7 g
- Myristic Acid0.1 g
- Palmitic Acid0.75 g
- Alpha-Linolenic Acid (ALA)0.3 g
Protein
- Protein3.5 / 56 g(6%)
Amino Acids
- Lysine0.25 g
- Serine0.15 g
- Valine0.15 g
- Alanine0.2 g
- Cystine0.02 g
- Cysteine0.03 g
- Proline0.15 g
- Arginine0.3 g
- Histidine0.08 g
- Threonine0.1 g
- Isoleucine0.15 g
- Methionine0.05 g
- Tryptophan0.05 g
- Glutamic Acid0.7 g
- Aspartic Acid0.4 g
- Phenylalanine0.15 g
- Glycine0.2 g
- Leucine0.25 g
- Tyrosine0.1 g
Vitamins
- Vitamin A4,700 / 900 ug(522%)
- Vitamin C60 / 90 mg(67%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K400 / 120 ug(333%)
- Vitamin B60.15 / 1.3 mg(12%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin2 / 30 ug(7%)
- Choline20 / 550 mg(4%)
Minerals
- Calcium230 / 1,000 mg(23%)
- Iron3 / 8 mg(38%)
- Magnesium30 / 420 mg(7%)
- Phosphorus40 / 700 mg(6%)
- Potassium350 / 3,400 mg(10%)
- Sodium150 / 2,300 mg(7%)
- Zinc0.5 / 11 mg(5%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium1 / 55 ug(2%)
- Iodine1 / 150 ug(1%)
- Molybdenum3 / 45 ug(7%)
Other
- Water100 / 3,700 g(3%)
Sources
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