Garlicky Sautéed Kale
Garlicky Sautéed Kale is a quick and flavorful side dish made by cooking curly or lacinato kale in olive oil with plenty of minced garlic. This simple preparation is a staple in modern American and Mediterranean-inspired home cooking, celebrating the vegetable's robust texture and earthy flavor.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and fat, while providing a good amount of plant-based protein and is exceptionally high in vitamins A, C, and K, as well as minerals like calcium and iron. A typical one-cup serving contains roughly 100-150 calories, depending on the amount of oil used.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 4.5 g |
| Fiber | 3.5 g |
| Sugar | 1.5 g |
| Sodium | 200 mg |
| Vitamin K | 684 mcg |
| Vitamin A | 722 mcg RAE |
| Vitamin C | 53 mg |
| Manganese | 0.6 mg |
| Calcium | 100 mg |
| Potassium | 290 mg |
| Iron | 1.2 mg |
| Magnesium | 23 mg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Kale is a nutritional powerhouse belonging to the cabbage family, and its popularity has surged globally as a 'superfood'. The quick sauté method helps retain its vibrant color and nutrients while the garlic adds a classic aromatic depth that complements its natural bitterness.
