⏱ 25 min totalGarlic Soy Beef and Kale Stir-Fry
Per 1 serving · 327 g · 5 ingredients
of a 2,000 cal day
- Protein41g30% of calories
- Carbs13g10% of calories
- Fat37g60% of calories
- ✓ Protein-dense
At a glance
One serving of Garlic Soy Beef and Kale Stir-Fry (327 g) has 538 calories, with 41 g of protein, 13 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (81% DV), Vitamin A (74% DV) and Vitamin C (180% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 75% and 48% of the daily value.
High in
20%+ of the daily value
- Protein81%
- Vitamin A74%
- Vitamin C180%
- Vitamin K790%
- Thiamine22%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E19%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat75%
- Cholesterol48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat.
- 2
Add the minced garlic to the skillet and sauté for about 30 seconds until fragrant.
- 3
Add the sliced beef strips to the skillet and cook for 3-4 minutes, stirring occasionally, until the beef is browned.
- 4
Add the chopped kale to the skillet and stir-fry for another 3 minutes until the kale is wilted.
- 5
Pour 2 tablespoons of soy sauce over the beef and kale, stirring well to combine and heat through for another 2 minutes.
- 6
Serve hot, garnished with additional soy sauce if desired.
Vitamins & minerals
Amounts for 1 serving (327 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 670 μg | 74% |
| Vitamin C | 162 mg | 180% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 948 μg | 790% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 12 mg | 72% |
| Vitamin B6 | 1 mg | 103% |
| Folate (B9) | 210 μg | 52% |
| Vitamin B12 | 2 μg | 71% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 144 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 250 mg | 25% |
| Iron | 5 mg | 58% |
| Potassium | 1,252 mg | 27% |
| Magnesium | 110 mg | 26% |
| Phosphorus | 460 mg | 66% |
| Zinc | 7 mg | 61% |
| Copper | 2 mg | 233% |
| Manganese | 1 mg | 48% |
| Selenium | 39 μg | 71% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 7,942 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.3 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 538 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Garlic Soy Beef and Kale Stir-Fry?
One serving of Garlic Soy Beef and Kale Stir-Fry (1 serving) has 538 calories, which works out to 164 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Garlic Soy Beef and Kale Stir-Fry high in protein?
Yes. It has 41 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Is Garlic Soy Beef and Kale Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Soy Beef and Kale Stir-Fry?
1015 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Soy Beef and Kale Stir-Fry?
3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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