⏱ 10 min total

Sautéed Kale

Name: Sautéed Kale
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¼ cup, chopped Kale; ½ tbsp Olive oil; ¾ clove Garlic; ¼ dash Salt

Per 1 serving · 26 g · 4 ingredients

Calories

4%
of a 2,000 cal day

Protein
0.9g
5% of calories
Carbs
2.2g
12% of calories
Fat
6.9g
83% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Sugar free
✓ Cholesterol free

At a glance

One serving of Sautéed Kale (26 g) has 71 calories, with 0.9 g of protein, 2.2 g of carbohydrates and 6.9 g of fat. Most of its energy comes from fat (83% of calories). It is high in Vitamin C (23% DV), Vitamin K (102% DV) and copper (29% DV).

Per 100 g

275cal

medium energy density

Protein per 100 cal

1.3g

Net carbs

carbs minus fiber

Fiber

0.6g

0.4 g sugar

High in

20%+ of the daily value

Vitamin C23%
Vitamin K102%
Copper29%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 5 min

1
Cut off the thick stems of the kale and discard. Clean and dry the kale.
2
Heat 2 tbsp olive oil in a large skillet on medium-high heat. Add the garlic and sauté for about 1 minute or until the garlic is just beginning to brown and become fragrant.
3
Add the kale to the pan, packing it down a bit if you need to with your hand. Use a spatula to turn the kale and evenly coat it with the oil. Cover the pan and cook until kale has wilted and is tender.
4
Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (26 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	84 μg	9%
Vitamin C	21 mg	23%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	122 μg	102%
Thiamine	0 mg	2%
Riboflavin (B2)	0 mg	2%
Niacin	0.2 mg	1%
Vitamin B6	0.1 mg	6%
Folate (B9)	24 μg	6%
Vitamin B12	0 μg	0%
Pantothenic acid	0 mg	1%
Choline	1 mg	0%

Minerals

Nutrient	Amount	% Daily Value
Calcium	29 mg	3%
Iron	0.3 mg	4%
Potassium	91 mg	2%
Magnesium	8 mg	2%
Phosphorus	19 mg	3%
Zinc	0.1 mg	1%
Copper	0.3 mg	29%
Manganese	0.1 mg	7%
Selenium	0.5 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	9 μg	—
Arginine	0 g	—
Aspartic acid	0.1 g	—
Beta carotene	993 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 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0 g	—
Lycopene	0 μg	—
Lysine	0 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0 g	—
Polyunsaturated fats	1 g	—
Proline	0 g	—
Retinol	0 μg	—
Serine	0 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 71 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 Sautéed Kale?

One serving of Sautéed Kale (1 serving) has 71 calories, which works out to 275 calories per 100 g. That is about 3.6% of a 2,000-calorie day.

Is Sautéed Kale high in protein?

Not especially. It has 0.9 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.

Is Sautéed Kale keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Kale?

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

How much sugar is in Sautéed Kale?

0.4 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 (26 g)

Calories71

% Daily Value*

Total fat 6.9g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 46mg	2%
Total carbohydrate 2.2g	1%
Dietary fiber 0.6g	2%
Total sugars 0.4g
Protein 0.9g

* 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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