Kale Fried Rice
Kale Fried Rice is a vibrant and healthy twist on classic fried rice, where finely chopped kale is stir-fried with cooked rice, eggs, garlic, and often a mix of vegetables or protein like tofu or chicken. This dish is a popular home-style creation in modern Western and fusion cooking, drawing inspiration from Asian stir-fry techniques.
🍽️ Nutrition at a glance
It's a balanced dish, offering complex carbs from rice, plant-based protein and fiber from kale, and healthy fats from the cooking oil and eggs. A typical serving provides a good dose of vitamins A, C, and K, along with minerals like iron and calcium, generally ranging from 350 to 450 calories per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 50 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 700 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 45 mg |
| Vitamin K | 250 mcg |
| Calcium | 100 mg |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Potassium | 350 mg |
| Folate | 60 mcg DFE |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Kale Fried Rice is celebrated for its ability to transform a simple leftover staple into a nutrient-dense meal, making it a favorite in health-conscious kitchens. Nutritionally, the kale adds a significant boost of antioxidants and fiber without overpowering the comforting, savory essence of traditional fried rice.
