⏱ 50 min totalKale with Panfried Walnuts
Per 1 serving · 222 g · 6 ingredients
of a 2,000 cal day
- Protein11g16% of calories
- Carbs20g29% of calories
- Fat17g55% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kale with Panfried Walnuts (222 g) has 242 calories, with 11 g of protein, 20 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (22% DV), dietary fiber (29% DV) and Vitamin A (112% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber29%
- Vitamin A112%
- Vitamin C268%
- Vitamin E29%
- Vitamin K1181%
Good source of
10–19% of the daily value
- Niacin14%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup, chopped English walnuts
⅜ tbsp Canola oil
3 cup, chopped Kale
¼ cloves, minced Garlic- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Tear kale into large pieces, then cook in a large pot of well-salted boiling water, uncovered, until tender, about 6 minutes. Drain kale, and, when cool enough to handle, press out excess liquid.
- 2
Cook walnuts in oil in a 12-inch heavy skillet over medium-low heat, stirring occasionally, until pale golden, about 5 minutes. Stir in garlic and cook, stirring, until very fragrant, about 1 minute. Add kale and salt and pepper to taste and cook, tossing, until heated through.
- 3
Serve kale warm or at room temperature. Enjoy!
Vitamins & minerals
Amounts for 1 serving (222 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,005 μg | 112% |
| Vitamin C | 242 mg | 268% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 1,417 μg | 1,181% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 298 μg | 74% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 317 mg | 32% |
| Iron | 3 mg | 42% |
| Potassium | 1,055 mg | 22% |
| Magnesium | 118 mg | 28% |
| Phosphorus | 237 mg | 34% |
| Zinc | 2 mg | 14% |
| Copper | 3 mg | 360% |
| Manganese | 2 mg | 81% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 109 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 11,915 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 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 | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 242 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Kale with Panfried Walnuts?
One serving of Kale with Panfried Walnuts (1 serving) has 242 calories, which works out to 109 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Kale with Panfried Walnuts high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Kale with Panfried Walnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 29% 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 Panfried Walnuts?
96 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kale with Panfried Walnuts?
4.9 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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