🧪 Nutrition Facts
- Calories 149.9
- Total Fat 4.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 359.9 mg
- Potassium 160.5 mg
- Total Carbohydrate 20.0 g
- Dietary Fiber 4.0 g
- Sugars 1.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 120.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Steamed Kale & Quinoa Seasoned with Onion and Garlic contains 149.9 calories per serving (1 Serving (118.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 20.0g per serving (55.4% of calories), with a good 4.0g of dietary fiber. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Cooked Quinoa (water, Quinoa), Kale, Olive Oil, Salt, Lemon Juice, Onion Powder, Garlic, Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Steamed Kale & Quinoa Seasoned with Onion and Garlic. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Steamed Kale & Quinoa Seasoned with Onion and Garlic — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Steamed Kale & Quinoa Seasoned with Onion and Garlic contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.9 kcal | 7.5% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 359.9 mg | 16% |
| Total Carbohydrate | 20.0 g | 7% |
| Dietary Fiber | 4.0 g | 14% |
| Protein | 6.0 g | 12% |
| Calcium | 120.4 mg | 9% |
| Iron | 1.8 mg | 10% |
| Potassium | 160.5 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Steamed Kale & Quinoa Seasoned with Onion and Garlic accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 55.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.9 calories in Steamed Kale & Quinoa Seasoned with Onion and Garlic? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.9 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Climbing Stairs (Moderate) | 18.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Steamed Kale & Quinoa Seasoned with Onion and Garlic
Is Steamed Kale & Quinoa Seasoned with Onion and Garlic good for weight loss?
This dish is quite reasonable for weight loss at about 150 calories per serving. The combination of 6g of protein and 4g of fiber helps create satiety, so you'll feel satisfied without overeating.
How does the fiber in Steamed Kale & Quinoa Seasoned with Onion and Garlic support digestion?
With 4g of fiber per serving, this meal supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Kale contributes insoluble fiber that adds bulk to stool, while the fiber in quinoa helps maintain steady blood sugar levels.
Is Steamed Kale & Quinoa Seasoned with Onion and Garlic a good snack for kids?
The mild onion and garlic flavoring makes this accessible for kids, though some may find kale's texture or slight bitterness challenging. Pairing it with a familiar sauce or dip could help encourage younger eaters to try it.
Is Steamed Kale & Quinoa Seasoned with Onion and Garlic gluten-free?
Yes, this is naturally gluten-free since both kale and quinoa contain no gluten, and none of the seasonings or olive oil add any gluten-containing ingredients.
What diets does Steamed Kale & Quinoa Seasoned with Onion and Garlic suit?
This works well for vegetarian, vegan, paleo, and Mediterranean diets. It's also suitable for those following low-carb approaches, though the 20g carbs per serving should be noted.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
