⏱ 20 min total

Stir-Fried Kale with Red Bell Pepper

Name: Stir-Fried Kale with Red Bell Pepper
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ tbsp Sesame oil; ½ cup, sliced Red bell pepper; 2 cup, chopped Kale; 1 tbsp Tamari soy sauce; ¼ tsp Garlic powder

Per 1 serving · 206 g · 5 ingredients

Calories

153

8%
of a 2,000 cal day

Protein
8.2g
19% of calories
Carbs
16g
38% of calories
Fat
8.2g
43% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Stir-Fried Kale with Red Bell Pepper (206 g) has 153 calories, with 8.2 g of protein, 16 g of carbohydrates and 8.2 g of fat. Most of its energy comes from fat (43% of calories). It is high in dietary fiber (21% DV), Vitamin A (82% DV) and Vitamin C (244% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

75cal

low energy density

Protein per 100 cal

5.3g

Net carbs

10g

carbs minus fiber

Fiber

5.3 g sugar

High in

20%+ of the daily value

Dietary fiber21%
Vitamin A82%
Vitamin C244%
Vitamin K790%
Vitamin B644%
Folate (B9)53%

Good source of

10–19% of the daily value

Vitamin E19%
Thiamine15%
Riboflavin (B2)17%
Niacin16%
Potassium17%
Magnesium18%

Watch

20%+ of the daily value

Sodium46%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Warm the sesame oil in a large skillet over medium heat until shimmering.
2
Add the sliced red bell pepper and sauté until slightly softened, 2 to 3 minutes.
3
Add the chopped kale and stir-fry until wilted but crisp-tender, 3 to 4 minutes.
4
Sprinkle in the garlic powder and toss to coat evenly.
5
Drizzle in the soy sauce and stir-fry until the vegetables are well coated and most of the liquid evaporates, 1 to 2 minutes.
6
Serve hot as a side dish.

Vitamins & minerals

Amounts for 1 serving (206 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	742 μg	82%
Vitamin C	220 mg	244%
Vitamin D	0 μg	0%
Vitamin E	3 mg	19%
Vitamin K	948 μg	790%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.2 mg	17%
Niacin	3 mg	16%
Vitamin B6	1 mg	44%
Folate (B9)	214 μg	53%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	7%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	208 mg	21%
Iron	3 mg	33%
Potassium	802 mg	17%
Magnesium	76 mg	18%
Phosphorus	162 mg	23%
Zinc	1 mg	9%
Copper	2 mg	226%
Manganese	1 mg	45%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	82 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	8,689 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	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0 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	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 153 calories

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

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Stir-Fried Kale with Red Bell Pepper?

One serving of Stir-Fried Kale with Red Bell Pepper (1 serving) has 153 calories, which works out to 75 calories per 100 g. That is about 7.7% of a 2,000-calorie day.

Is Stir-Fried Kale with Red Bell Pepper high in protein?

Not especially. It has 8.2 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Stir-Fried Kale with Red Bell Pepper keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 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 Stir-Fried Kale with Red Bell Pepper?

1059 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Stir-Fried Kale with Red Bell Pepper?

5.3 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 (206 g)

Calories153

% Daily Value*

Total fat 8.2g	11%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,059mg	46%
Total carbohydrate 16g	6%
Dietary fiber 6g	21%
Total sugars 5.3g
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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