Kale And Nutrition Facts: Calories, Macros & Health Benefits
Summary: Kale And contains 145 calories, 10.5g protein, 3.5g carbs, and 10g fat per 2 pieces (130g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 pieces (130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 10.5g | 21% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 10.0g | 13% |
| Fiber | 0.80g | 3% |
| Sugar | 1.5g | -- |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 195.0mg | 65% |
| Sodium | 290.0mg | 13% |
| Potassium | 12.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.3mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.14mcg | 6% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.90mcg | 1% |
| Phosphorus | 180.0mg | 14% |
Is Kale And Good for You?
Kale And provides 145 calories per 2 pieces (130g) with 10.5g protein, 3.5g carbohydrates, and 10g fat. It is a source of saturated fat (19% dv), cholesterol (65% dv), sodium (13% dv).
Baked egg bites made with whisked eggs, cheese, sautéed kale, and portabella mushrooms, cooked in a muffin tin. A high-protein, low-carb breakfast or snack option.
Key Health Benefits of Kale And
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g protein per serving to support satiety and muscle maintenance.
How to Track Kale And Nutrition with Gram
Use Gram to log kale and and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in kale and?
Kale And contains 145 calories per 2 pieces (130g).
How much protein is in kale and?
Kale And provides 10.5g of protein per 2 pieces (130g).
How many carbs are in kale and?
Kale And has 3.5g of carbohydrates per 2 pieces (130g).
Is kale and good for tracking nutrition?
Yes. Kale And can be logged by calories, macros, and micronutrients in the Gram app.
How should I use kale and in a meal plan?
Use Kale And as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track kale and and thousands of other foods with the Gram app.