⏱ 25 min totalSautéed Kale and Fennel with Chili Flakes
Per 1 serving · 198 g · 5 ingredients
of a 2,000 cal day
- Protein4.4g8% of calories
- Carbs15g29% of calories
- Fat15g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Sautéed Kale and Fennel with Chili Flakes (198 g) has 191 calories, with 4.4 g of protein, 15 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (63% of calories). It is high in dietary fiber (22% DV), Vitamin A (43% DV) and Vitamin C (105% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin A43%
- Vitamin C105%
- Vitamin E24%
- Vitamin K462%
- Folate (B9)32%
Good source of
10–19% of the daily value
- Vitamin B618%
- Calcium16%
- Potassium17%
- Magnesium12%
- Phosphorus17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
½ bulb Fennel bulb
1 cup, chopped Kale- 🥄½ tsp Crushed red pepper flakes
- 🥄⅛ tsp Salt
Directions
- 1
Heat the olive oil in a large skillet over medium heat until shimmering.
- 2
Add the sliced fennel and cook, stirring occasionally, until lightly golden at the edges and just tender, 5–7 minutes.
- 3
Add the chopped kale and toss to coat. Cook until wilted and tender, 4–6 minutes.
- 4
Stir in the crushed red pepper flakes and salt and cook 1 minute to bloom the seasoning.
- 5
Taste and adjust seasoning, then serve hot.
Vitamins & minerals
Amounts for 1 serving (198 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 391 μg | 43% |
| Vitamin C | 94 mg | 105% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 554 μg | 462% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 126 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 158 mg | 16% |
| Iron | 2 mg | 24% |
| Potassium | 814 mg | 17% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 120 mg | 17% |
| Zinc | 1 mg | 6% |
| Copper | 1 mg | 121% |
| Manganese | 1 mg | 28% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 4,647 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 | 0.3 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 | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 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 | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 191 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Sautéed Kale and Fennel with Chili Flakes?
One serving of Sautéed Kale and Fennel with Chili Flakes (1 serving) has 191 calories, which works out to 96 calories per 100 g. That is about 9.5% of a 2,000-calorie day.
Are Sautéed Kale and Fennel with Chili Flakes high in protein?
Not especially. It has 4.4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Sautéed Kale and Fennel with Chili Flakes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 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 Sautéed Kale and Fennel with Chili Flakes?
377 mg per serving.
How much sugar is in Sautéed Kale and Fennel with Chili Flakes?
6.1 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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