Kale steamed
Kale steamed, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 46 kcal |
| Protein | 3.1 g |
| Fat | 2.0 g |
| Carbs | 2.0 g |
Kale is a leafy green brassica vegetable, here prepared by steaming. It is commonly served as a side dish, stirred into soups and stews, or used as a base for warm grain bowls, and steaming preserves more of its nutrients compared to boiling. Per 100 g, steamed kale provides 46 kcal, 3.1 g of protein, 2 g of fat, 2 g of carbohydrates and 4 g of dietary fibre — a notably high fibre-to-calorie ratio. It delivers 448 mg of potassium and 148 mg of calcium per 100 g, alongside 406 mcg of vitamin A and 66 mg of vitamin C. No glycemic index value is available for this preparation. Steamed kale is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in steamed kale?
Steamed kale contains 46 kcal per 100 g. A typical side-dish serving of around 85 g would come to roughly 39 kcal.
How much vitamin C is in steamed kale?
Steamed kale provides 66 mg of vitamin C per 100 g, which is a substantial amount for a cooked vegetable. Steaming tends to retain more vitamin C than boiling, where water-soluble vitamins leach out.
Is steamed kale keto-friendly?
Yes, steamed kale fits a keto dietary pattern well. With only 2 g of carbohydrates per 100 g and 4 g of fibre, its net carb content is very low, making it easy to include within typical daily carb limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 46.0 kcal |
| Protein | 3.1 g |
| Fat | 2.0 g |
| Carbs | 2.0 g |
| Sugars | 1.9 g |
| Fiber | 4.0 g |
| Starch | 0.10 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.50 g |
| Monounsaturated | 0.60 g |
| Polyunsaturated | 0.70 g |
| Trans | 0 g |
| Omega-3 | 0.050 g |
| Omega-6 | 0.36 g |
| Cholesterol | 1.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 148 mg |
| Iron | 1.4 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 53.0 mg |
| Potassium | 448 mg |
| Sodium | 15.0 mg |
| Zinc | 0.40 mg |
| Copper | 1.5 mg |
| Selenium | 2.0 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 406 mcg |
| Retinol | 7.0 mcg |
| Vitamin C | 66.0 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 5.6 mg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 0.80 mg |
| Vitamin B6 | 0.23 mg |
| Folate (B9) | 18.0 mcg |
| Vitamin B12 | 0 mcg |
