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Kale and Egg Cups⏱ 25 min total
Recipes

Kale and Egg Cups

Per 1 serving · 452 g · 6 ingredients

Calories
218
11%
of a 2,000 cal day
  • Protein
    17g
    31% of calories
  • Carbs
    11g
    19% of calories
  • Fat
    13g
    51% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Kale and Egg Cups (452 g) has 218 calories, with 17 g of protein, 11 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (35% DV), Vitamin A (81% DV) and Vitamin C (151% DV). Keep an eye on cholesterol, which provides 124% of the daily value.

Per 100 g
48cal
very low energy density
Protein per 100 cal
8g
Net carbs
7g
carbs minus fiber
Fiber
4.1g
2.9 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Vitamin A81%
  • Vitamin C151%
  • Vitamin E21%
  • Vitamin K667%
  • Riboflavin (B2)45%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin D13%
  • Thiamine15%
  • Potassium15%
  • Magnesium16%
  • Zinc18%

Watch

20%+ of the daily value

  • Cholesterol124%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min
  1. 1

    Original 4 serving recipe calls for 8 large kale leaves, 1 large leaf for each egg cup being prepared (1 leaf = about 2 oz, for a total of 453 grams).

  2. 2

    Preheat the oven to 375°F and grease a muffin tin with olive oil.

  3. 3

    Bring water to a boil in a large pot and prepare a large bowl of ice water.

  4. 4

    Add the kale leaves to the boiling water and cook until bright green and tender, about 1 minute. Remove and immerse in the ice water to stop the cooking.

  5. 5

    Remove the cooled leaves from the ice water and pat dry with a paper towel. Line each muffin tin cup with a kale leaf, trimming if necessary.

  6. 6

    Crack one egg into each kale-lined cup. Sprinkle with salt and pepper, then bake for 20 minutes or until the egg is set.

  7. 7

    Remove each egg cup from the muffin tin and serve warm.

Vitamins & minerals

Amounts for 1 serving (452 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A726 μg
81%
Vitamin C136 mg
151%
Vitamin D2 μg
13%
Vitamin E3 mg
21%
Vitamin K800 μg
667%
Thiamine0.2 mg
15%
Riboflavin (B2)1 mg
45%
Niacin1 mg
8%
Vitamin B60.5 mg
38%
Folate (B9)207 μg
52%
Vitamin B121 μg
38%
Pantothenic acid2 mg
33%
Choline295 mg
54%

Minerals

NutrientAmount% Daily Value
Calcium226 mg
23%
Iron3 mg
43%
Potassium694 mg
15%
Magnesium65 mg
16%
Phosphorus302 mg
43%
Zinc2 mg
18%
Copper2 mg
201%
Manganese1 mg
33%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene61 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene6,712 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 218 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 41min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Kale and Egg Cups?

One serving of Kale and Egg Cups (1 serving) has 218 calories, which works out to 48 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Kale and Egg Cups high in protein?

Yes. It has 17 g of protein per serving, and 31% of its calories come from protein (8 g of protein per 100 calories).

Are Kale and Egg Cups keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale and Egg Cups?

224 mg per serving.

How much sugar is in Kale and Egg Cups?

2.9 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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