⏱ 22 min total

Kale With Caramelized Onions and Garlic

Name: Kale With Caramelized Onions and Garlic
Prep time: 7 min
Cook time: 15 min
Total time: 22 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ small Onion; 1 cloves, minced Garlic; 1 cup, chopped Kale

Per 1 serving · 91 g · 4 ingredients

Calories

4%
of a 2,000 cal day

Protein
3.3g
16% of calories
Carbs
8.5g
41% of calories
Fat
4g
43% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Kale With Caramelized Onions and Garlic (91 g) has 74 calories, with 3.3 g of protein, 8.5 g of carbohydrates and 4 g of fat. Most of its energy comes from fat (43% of calories). It is high in Vitamin A (37% DV), Vitamin C (92% DV) and Vitamin K (395% DV).

Per 100 g

82cal

low energy density

Protein per 100 cal

4.5g

Net carbs

carbs minus fiber

Fiber

2.8g

2.3 g sugar

High in

20%+ of the daily value

Vitamin A37%
Vitamin C92%
Vitamin K395%
Folate (B9)24%
Copper114%
Manganese23%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E10%
Vitamin B618%
Calcium11%
Iron14%
Phosphorus10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 7 minCook 15 min

1
Heat olive oil in a large pan over medium heat.
2
Add the chopped onions and minced garlic. Sauté until the onions are translucent and begin to caramelize, stirring often to prevent the garlic from burning.
3
Add the chopped kale and toss with the onions and garlic.
4
Cook until the kale is wilted.

Vitamins & minerals

Amounts for 1 serving (91 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	335 μg	37%
Vitamin C	83 mg	92%
Vitamin D	0 μg	0%
Vitamin E	2 mg	10%
Vitamin K	474 μg	395%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	18%
Folate (B9)	98 μg	24%
Vitamin B12	0 μg	0%
Pantothenic acid	0.1 mg	2%
Choline	2 mg	0%

Minerals

Nutrient	Amount	% Daily Value
Calcium	110 mg	11%
Iron	1 mg	14%
Potassium	367 mg	8%
Magnesium	34 mg	8%
Phosphorus	71 mg	10%
Zinc	0.4 mg	4%
Copper	1 mg	114%
Manganese	1 mg	23%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	36 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	3,971 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	0.3 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 74 calories

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

14min
Walking (3.5 mph)
9min
Cycling (moderate)
6min
Running (6 mph)
10min
Swimming laps

Common questions

How many calories are in Kale With Caramelized Onions and Garlic?

One serving of Kale With Caramelized Onions and Garlic (1 serving) has 74 calories, which works out to 82 calories per 100 g. That is about 3.7% of a 2,000-calorie day.

Is Kale With Caramelized Onions and Garlic high in protein?

Not especially. It has 3.3 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale With Caramelized Onions and Garlic keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 41% 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 With Caramelized Onions and Garlic?

27 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Kale With Caramelized Onions and Garlic?

2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (91 g)

Calories74

% Daily Value*

Total fat 4g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 27mg	1%
Total carbohydrate 8.5g	3%
Dietary fiber 2.8g	10%
Total sugars 2.3g
Protein 3.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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