⏱ 25 min totalKale with Garlic and Cranberries
Per 1 serving · 51 g · 4 ingredients
of a 2,000 cal day
- Protein1.5g5% of calories
- Carbs9.5g31% of calories
- Fat8.9g65% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kale with Garlic and Cranberries (51 g) has 116 calories, with 1.5 g of protein, 9.5 g of carbohydrates and 8.9 g of fat. Most of its energy comes from fat (65% of calories). It is high in Vitamin C (45% DV), Vitamin K (201% DV) and copper (57% DV).
High in
20%+ of the daily value
- Vitamin C45%
- Vitamin K201%
- Copper57%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E12%
- Folate (B9)12%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Rinse and dry the kale. Remove the stems and center ribs. Coarsely tear the leaves.
- 2
Cook kale in a 6-quart pot of boiling salted water (1 1/2 tablespoons salt for 4 quarts water), uncovered, until almost tender, 5 to 7 minutes. Drain in a colander, then immediately transfer kale to an ice bath to stop cooking. When kale is cool, drain but do not squeeze.
- 3
Cook garlic in oil in same pot over medium heat, stirring, until fragrant, about 30 seconds. Add kale, dried cranberries, 3/4 teaspoon salt, and 1/8 teaspoon pepper and cook, tossing frequently with tongs, until kale is heated through and tender, 4 to 6 minutes.
Vitamins & minerals
Amounts for 1 serving (51 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 168 μg | 19% |
| Vitamin C | 41 mg | 45% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 241 μg | 201% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 1 mg | 7% |
| Potassium | 172 mg | 4% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 33 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 1 mg | 57% |
| Manganese | 0.3 mg | 11% |
| Selenium | 0.5 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 1,986 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 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 | 0.1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 116 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 22minWalking (3.5 mph)
- 14minCycling (moderate)
- 10minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Kale with Garlic and Cranberries?
One serving of Kale with Garlic and Cranberries (1 serving) has 116 calories, which works out to 229 calories per 100 g. That is about 5.8% of a 2,000-calorie day.
Are Kale with Garlic and Cranberries high in protein?
Not especially. It has 1.5 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Kale with Garlic and Cranberries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 31% 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 Garlic and Cranberries?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kale with Garlic and Cranberries?
5.7 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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