⏱ 15 min totalSweet Kale and Bean Mix
Per 1 serving · 367 g · 8 ingredients
of a 2,000 cal day
- Protein13g18% of calories
- Carbs48g64% of calories
- Fat5.9g18% of calories
- ✓ Cholesterol free
At a glance
One serving of Sweet Kale and Bean Mix (367 g) has 276 calories, with 13 g of protein, 48 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (26% DV), dietary fiber (56% DV) and Vitamin A (50% DV). Keep an eye on sodium and saturated fat, which provide 44% and 21% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Dietary fiber56%
- Vitamin A50%
- Vitamin C132%
- Vitamin K529%
- Thiamine28%
Good source of
10–19% of the daily value
- Vitamin E16%
- Niacin12%
- Zinc13%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ large Apple
⅓ can Black beans
⅓ cup, chopped Onion
1 ⅓ cup, chopped Kale- 🥄⅓ tsp Salt
³⁄₁₆ tsp Granulated sugar
⅓ tbsp Coconut oil
⅓ tsp Garlic
Directions
- 1
Wash kale and de-stem, then cut or tear into ribbons. Dice the onion, mince the garlic (or use pre-minced from a jar), and chop the apple.
- 2
Heat coconut oil in a skillet and add onion and minced garlic. Sauté until golden brown.
- 3
Add kale and sauté til almost cooked (this only takes about a minute).
- 4
Add chopped apple, black beans (drained), salt and sugar. Cook til heated through, and until the apple is just tender.
- 5
Remove from stove and serve.
Vitamins & minerals
Amounts for 1 serving (367 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 449 μg | 50% |
| Vitamin C | 119 mg | 132% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 635 μg | 529% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 225 μg | 56% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 202 mg | 20% |
| Iron | 4 mg | 52% |
| Potassium | 1,036 mg | 22% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 260 mg | 37% |
| Zinc | 1 mg | 13% |
| Copper | 2 mg | 187% |
| Manganese | 1 mg | 45% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,315 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 276 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Sweet Kale and Bean Mix?
One serving of Sweet Kale and Bean Mix (1 serving) has 276 calories, which works out to 75 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Sweet Kale and Bean Mix high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Kale and Bean Mix keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Kale and Bean Mix?
1008 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Kale and Bean Mix?
13 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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