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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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5-minute Healthy Steamed Kale

In-depth nutrient profile:

5-minute Healthy Steamed Kale
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight256.93 g
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein7.61 g
Carbohydrates23.86 g
Fat - Total22.60 g
Dietary Fiber4.60 g18
Calories297.54
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Total Sugars0.21 g
Monosaccharides0.00 g
Disaccharides0.00 g
Soluble Fiber1.83 g
Insoluble Fiber2.74 g
Other Carbohydrates0.89 g
Fat:
Monounsaturated Fat16.62 g
Polyunsaturated Fat2.27 g
Saturated Fat3.21 g
Trans Fat0.00 g
Calories from fat203.36
Calories from saturated fat28.87
Cholesterol0.00 mg
Water199.35 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.25 mg21
Vitamin - B20.30 mg23
Vitamin - B3 (Niacin Equivalents)3.82 mg
Vitamin B60.64 mg38
Vitamin B120.00 mcg0
Biotin1.16 mcg4
Choline-- mg--
Folate66.81 mcg17
Pantothenic Acid0.22 mg4
Vitamin C276.14 mg368
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)34874.22 IU1162
Vitamin A mcg Retinol Activity Equivalents (RAE)3488.34 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)3488.34 mcg (RE)--
Beta Carotene20924.80 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)1.83 mg (ATE)12
Vitamin E International Units (IU)2.72 IU
Vitamin E mg1.83 mg
Vitamin K1852.96 mcg2059
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium309.43 mg31
Chloride154.22 mg
Chromium-- mcg--
Copper0.66 mg73
Fluoride-- mg--
Iodine-- mcg--
Iron3.88 mg22
Magnesium77.94 mg19
Manganese1.78 mg89
Molybdenum11.34 mcg25
Phosphorus129.76 mg19
Potassium1029.27 mg29
Selenium2.26 mcg4
Sodium97.86 mg7
Zinc1.02 mg9
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.41 g17
Omega-6 Fatty Acids0.32 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.00 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.11 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic0.32 g
18:3 Linolenic0.41 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.01 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.17 g
17:0 Margaric0.00 g
18:0 Stearic0.01 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.38 g
Arginine0.43 g
Aspartate0.68 g
Cysteine0.10 g38
Glutamate0.86 g
Glycine0.36 g
Histidine0.16 g18
Isoleucine0.45 g36
Leucine0.53 g19
Lysine0.45 g18
Methionine0.07 g10
Phenylalanine0.39 g44
Proline0.45 g
Serine0.32 g
Threonine0.34 g35
Tryptophan0.09 g35
Tyrosine0.27 g37
Valine0.41 g24
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash3.51 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

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