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Kale and Onion Stir Fry - Recipe and Nutrition Facts
93

Kale and Onion Stir Fry Recipe

Kale and Onion Stir Fry has a low-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 18g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Kale and Onion Stir Fry has been given a composite ranking of 93, and on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat7%
 Calories from Carbs74%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A26560 IU531.2%
Vitamin C82.2 mg137%
Vitamin D0 IU
Vitamin E1.7 mg5.7%
Thiamin0.12 mg7.9%
Riboflavin0.14 mg8.5%
Niacin1 mg5.1%
Vitamin B60.31 mg15.5%
Folate32 mcg8%
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium147 mg14.7%
Iron1.8 mg10.2%
Magnesium38.4 mg9.6%
Phosphorus66 mg6.6%
Potassium499.6 mg14.3%
Sodium453.4 mg18.9%
Zinc0.54 mg3.6%
Copper0.33 mg16.3%
Manganese0.86 mg43%
Selenium2 mcg2.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18 g6%
Dietary Fiber4.5 g18%
Sugars6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.6 g9.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.8 g1.2%
Saturated Fat0.1 g0.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 87 Calories from Fat 0

% Daily Value *

Total Fat 0.8 g 1.2%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 453.4 mg 18.9%

Total Carbohydrates 18 g 6%

Dietary Fiber 4.5 g18%

Sugars 6 g

Protein 4.6 g 9.2%

Vitamin A 531.2% Vitamin C 137%

Calcium 14.7% Iron 10.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=68960 Embed Table:

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Crispy Kale

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Cooked Kale w/garlic

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