⏱ 15 min totalZesty Honey Kale
Per 1 serving · 220 g · 9 ingredients
of a 2,000 cal day
- Protein8.8g22% of calories
- Carbs21g51% of calories
- Fat4.8g27% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Zesty Honey Kale (220 g) has 135 calories, with 8.8 g of protein, 21 g of carbohydrates and 4.8 g of fat. Most of its energy comes from carbs (51% of calories). It is high in dietary fiber (26% DV), Vitamin A (112% DV) and Vitamin C (273% DV).
High in
20%+ of the daily value
- Dietary fiber26%
- Vitamin A112%
- Vitamin C273%
- Vitamin E23%
- Vitamin K1182%
- Riboflavin (B2)20%
Good source of
10–19% of the daily value
- Thiamine18%
- Niacin13%
- Zinc10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup, chopped Kale
¹⁄₁₆ cup Lemon juice
³⁄₁₆ tbsp Olive oil
⅛ tbsp Honey
⅛ tbsp Dijon mustard- 🥄³⁄₁₆ tsp Crushed red pepper flakes
⅛ tsp Garlic powder
³⁄₁₆ dash Black pepper- 🥄³⁄₁₆ dash Salt
Directions
- 1
Wash kale in cold water. Remove steams, and cut leaves into 2-3 pieces.
- 2
Steam kale for 6 minutes. Drain in sink and run cold water over cooked kale to stop it from continuing to cook.
- 3
Whisk remaining ingredients in a bowl. Toss kale in the dressing mixture.
Vitamins & minerals
Amounts for 1 serving (220 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,005 μg | 112% |
| Vitamin C | 246 mg | 273% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 23% |
| Vitamin K | 1,418 μg | 1,182% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 286 μg | 72% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 304 mg | 30% |
| Iron | 3 mg | 38% |
| Potassium | 1,007 mg | 21% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 189 mg | 27% |
| Zinc | 1 mg | 10% |
| Copper | 3 mg | 335% |
| Manganese | 1 mg | 57% |
| 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 | 109 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 11,913 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 | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 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 135 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Zesty Honey Kale?
One serving of Zesty Honey Kale (1 serving) has 135 calories, which works out to 61 calories per 100 g. That is about 6.8% of a 2,000-calorie day.
Is Zesty Honey Kale high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 22% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Zesty Honey Kale keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Zesty Honey Kale?
144 mg per serving.
How much sugar is in Zesty Honey Kale?
6.6 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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