Recipes · Italian · Appetizers
Sauteed Kale
One serving has 177 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin K (437%), vitamin C (125%), manganese (51%), vitamin A (34%), riboflavin (32%) and calcium (26%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (121 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Low carb, Vegan, Halal, Kosher, Buddhist, Jain
Ingredients
- 100 g Kale, raw
- 15 g Olive oil
- 5 g Garlic, raw
- 1 g Salt, table
Method
- Heat olive oil in a skillet over medium heat.
- Add minced garlic and saute until fragrant.
- Add kale, season with salt, and cook until wilted
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 177 kcal | 8% |
| Carbohydrates | 5.8 g | |
| Water | 92.8 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 3.3 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.21 g | |
| Lysine | 0.18 g | |
| Methionine | 0.03 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.16 g | |
| Histidine | 0.17 g | |
| Fat | 16.5 g | |
| Monounsaturated | 10.4 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 263 mg | 26% |
| Copper | 0.07 mg | 8% |
| Iron | 1.8 mg | 10% |
| Magnesium | 34.3 mg | 11% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 62.6 mg | 9% |
| Potassium | 368 mg | 8% |
| Selenium | 1.4 µg | 3% |
| Sodium | 442 mg | |
| Zinc | 0.45 mg | 6% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 62.1 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.7 mg | 0% |
| Vitamin A | 241 µg | 34% |
| Vitamin C | 93.9 mg | 125% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 394 µg | 437% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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