⏱ 20 min total

Sauteed Kale with Kohlrabi

Name: Sauteed Kale with Kohlrabi
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ⅝ cloves, minced Garlic; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ cup Pistachios; ¹⁄₁₆ cup Olive oil; 2 ½ oz Kohlrabi; ⅛ fruit Lime; 2 cup, chopped Kale; ¼ tbsp Lime juice

Per 1 serving · 231 g · 9 ingredients

Calories

180

9%
of a 2,000 cal day

Protein
8.2g
16% of calories
Carbs
19g
38% of calories
Fat
10g
46% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Sauteed Kale with Kohlrabi (231 g) has 180 calories, with 8.2 g of protein, 19 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (46% of calories). It is high in dietary fiber (29% DV), Vitamin A (75% DV) and Vitamin C (232% DV).

Per 100 g

78cal

low energy density

Protein per 100 cal

4.6g

Net carbs

11g

carbs minus fiber

Fiber

8.2g

5.5 g sugar

High in

20%+ of the daily value

Dietary fiber29%
Vitamin A75%
Vitamin C232%
Vitamin E23%
Vitamin K791%
Vitamin B646%

Good source of

10–19% of the daily value

Thiamine19%
Riboflavin (B2)16%
Niacin11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Coarsely chop kale, discarding stems and center ribs. Finely grate .5 teaspoon zest from lime. Coarsely chop pistachios.
2
Very thinly slice kohlrabi with slicer.
3
Whisk together lime zest and juice, 2 tablespoons oil, and 1/2 teaspoon each of salt and pepper in a large bowl. Toss kohlrabi with dressing.
4
Finely chop kale. Heat remaining 2 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Saut garlic until pale golden, about 30 seconds. Add kale by the handful, turning and stirring with tongs and adding more kale as volume in skillet reduces. When all of kale is wilted, saut with 1/2 teaspoon salt until just tender, about 3 minutes. Transfer to a bowl and cool to room temperature. 3Toss kale with kohlrabi and pistachios.

Vitamins & minerals

Amounts for 1 serving (231 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	673 μg	75%
Vitamin C	209 mg	232%
Vitamin D	0 μg	0%
Vitamin E	4 mg	23%
Vitamin K	949 μg	791%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	16%
Niacin	2 mg	11%
Vitamin B6	1 mg	46%
Folate (B9)	204 μg	51%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	231 mg	23%
Iron	3 mg	32%
Potassium	981 mg	21%
Magnesium	84 mg	20%
Phosphorus	186 mg	27%
Zinc	1 mg	8%
Copper	2 mg	242%
Manganese	1 mg	47%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	72 μg	—
Arginine	0.4 g	—
Aspartic acid	0.5 g	—
Beta carotene	7,975 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0.1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 180 calories

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

34min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Sauteed Kale with Kohlrabi?

One serving of Sauteed Kale with Kohlrabi (1 serving) has 180 calories, which works out to 78 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Sauteed Kale with Kohlrabi high in protein?

Not especially. It has 8.2 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 Sauteed Kale with Kohlrabi keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sauteed Kale with Kohlrabi?

211 mg per serving.

How much sugar is in Sauteed Kale with Kohlrabi?

5.5 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 (231 g)

Calories180

% Daily Value*

Total fat 10g	13%
Saturated fat 1.3g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 211mg	9%
Total carbohydrate 19g	7%
Dietary fiber 8.2g	29%
Total sugars 5.5g
Protein 8.2g

* 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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