⏱ 30 min totalSpicy Kale & Potato Curry
Per 1 serving · 265 g · 10 ingredients
of a 2,000 cal day
- Protein6.3g11% of calories
- Carbs41g69% of calories
- Fat5.4g21% of calories
- ✓ Cholesterol free
At a glance
One serving of Spicy Kale & Potato Curry (265 g) has 224 calories, with 6.3 g of protein, 41 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (69% of calories). It is high in dietary fiber (23% DV), Vitamin A (24% DV) and Vitamin C (100% DV). Keep an eye on sodium and saturated fat, which provide 27% and 20% of the daily value.
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A24%
- Vitamin C100%
- Vitamin K249%
- Vitamin B655%
- Folate (B9)24%
Good source of
10–19% of the daily value
- Thiamine18%
- Niacin15%
- Pantothenic acid13%
- Calcium11%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ potato, large Potato
1 tsp Coconut oil
¼ medium Onion
1 cloves, minced Garlic
¼ tsp Coriander seed
¼ tsp Turmeric
¼ tsp, ground Cumin seed
⅛ tsp Cayenne pepper
⅝ cup, chopped Kale- 🥄¼ tsp Salt
Directions
- 1
Peel, dice, rinse & drain potatoes. Set aside.
- 2
In a large pot, heat coconut oil over medium heat. Add onions & saute until beginning to brown. Add minced garlic & cook about one minute longer.
- 3
Add potatoes, coriander, turmeric, cumin and cayenne. Cook for 5 minutes, stirring a few times.
- 4
Add water just until potatoes are covered. Cover pot & cook for 15 minutes, or until you can pierce potatoes with a fork.
- 5
Add chopped kale, cover & cook until kale is tender.
- 6
Uncover, add salt, and cook until curry is desired dryness (turning to high to evaporate water quicker if need be). Let cool a few minutes before serving. Enjoy!
Vitamins & minerals
Amounts for 1 serving (265 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 215 μg | 24% |
| Vitamin C | 90 mg | 100% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 299 μg | 249% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 109 mg | 11% |
| Iron | 3 mg | 38% |
| Potassium | 1,070 mg | 23% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 164 mg | 23% |
| Zinc | 1 mg | 8% |
| Copper | 1 mg | 94% |
| Manganese | 1 mg | 33% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,539 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 28 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 224 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Spicy Kale & Potato Curry?
One serving of Spicy Kale & Potato Curry (1 serving) has 224 calories, which works out to 84 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Spicy Kale & Potato Curry high in protein?
Not especially. It has 6.3 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spicy Kale & Potato Curry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Kale & Potato Curry?
612 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Kale & Potato Curry?
3.7 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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