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Kale Pattie - Recipe and Nutrition Facts
79

Kale Pattie Recipe

Kale Pattie has a very high-calorie, high-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 57.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 79, for Kale Pattie, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat55%
 Calories from Carbs36%

Why this is good for you

  • High in Protein
  • High in Dietary Fiber

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6.6 IU0.1%Mid 40%Average
Retinol7.8 mcg
Vitamin C54.3 mg90.5%Top 10%Very High
Vitamin D3.9 IU1%Mid 40%Average
Thiamin0.39 mg26%Top 10%Very High
Riboflavin0 mg
Niacin2 mg9.8%Mid 40%Average
Vitamin B60 mg
Folate45.7 mcg11.4%Top 30%High
Folic Acid22.7 mcg
Vitamin B120 mcg
Pantothenic Acid0.39 mg3.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium101.6 mg10.2%Top 30%High
Iron2 mg10.9%Top 30%High
Magnesium26.2 mg6.5%Top 30%High
Phosphorus73.8 mg7.4%Mid 40%Average
Potassium262.1 mg7.5%Top 30%High
Sodium190 mg7.9%Mid 40%Average
Zinc0.78 mg5.2%Mid 40%Average
Copper0 mg
Manganese0.39 mg19.5%Top 30%High
Selenium10.5 mcg15.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.6 g7.5%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Starch8.2 g
Sugars1.5 g
Sucrose0 mg
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0.4 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.3 g10.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid1.2 mg
Glycine0.4 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.4 g23.6%Top 30%High
Saturated Fat3.8 g18.8%Mid 40%Average
Monounsaturated Fat6.3 g
Polyunsaturated Fat4.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water55.5 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 628 Calories from Fat 354

% Daily Value *

Total Fat 39.3 g 60.5%

Saturated Fat 9.6 g 48%

Trans Fat

Cholesterol 46.5 mg 15.5%

Sodium 486.3 mg 20.3%

Total Carbohydrates 57.9 g 19.3%

Dietary Fiber 5.1 g20.4%

Sugars 3.9 g

Protein 13.6 g 27.2%

Vitamin A 0.3% Vitamin C 231.7%

Calcium 26% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/kale-pattie-154733 Embed Table:

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