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Nutritional Facts: Braised Kale With Black Beans and Tomatoes

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 bunch (201g)
kale
2 teaspoons (9g)
extra virgin olive oil
1 large (150g)
onions
6 medium (372g)
plum tomatoes
2 (6g)
garlic cloves
15 1/2 ounces (317g)
black beans
1 1/2 cups (0g)
reduced-sodium fat-free chicken broth
1 to taste (0g)
salt & freshly ground black pepper
Total 1 serving
Alanine (g) 0.3 0.0 0.0 0.1 0.0 1.2 n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Arginine (g) 0.4 0.0 0.2 0.1 0.0 1.7 n/a n/a 2 1
Ash (g) 3.1 0.0 0.5 1.9 0.1 3.6 n/a n/a 9 2
Aspartic acid (g) 0.6 0.0 0.1 0.5 0.0 3.4 n/a n/a 5 1
Caffeine n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 271.4 0.1 34.5 37.2 10.9 85.7 n/a n/a 440 110
Calories 100.5 79.6 60.0 67.0 8.9 418.9 n/a n/a 735 184
Calories (kj) 418.1 332.9 249.0 275.3 37.4 1,751.9 n/a n/a 3,065 766
Carbohydrates (g) 20.1 0.0 14.0 14.5 2.0 75.3 n/a n/a 126 31
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.6 0.0 0.1 0.2 0.0 0.7 n/a n/a 2 0
Cystine (g) 0.1 0.0 0.0 0.0 0.0 0.3 n/a n/a 0 0
Dietary Fiber (g) 4.0 0.0 2.6 4.5 0.1 27.6 n/a n/a 39 10
Folate (mcg) 58.3 0.0 28.5 55.8 0.2 472.9 n/a n/a 616 154
Folate, DFE (mcg) 58.3 0.0 28.5 55.8 0.2 472.9 n/a n/a 616 154
Folate, food (mcg) 58.3 0.0 28.5 55.8 0.2 472.9 n/a n/a 616 154
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a n/a 1.9 5.1 n/a n/a n/a n/a 7 2
Galactose n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 3.0 4.7 n/a n/a n/a n/a 8 2
Glutamic acid (g) 0.8 0.0 0.4 1.6 0.0 4.3 n/a n/a 7 2
Glycine (g) 0.3 0.0 0.0 0.1 0.0 1.1 n/a n/a 2 0
Histidine (g) 0.1 0.0 0.0 0.1 0.0 0.8 n/a n/a 1 0
Iron (mg) 3.4 0.1 0.3 1.0 0.1 6.7 n/a n/a 12 3
Isoleucine (g) 0.4 0.0 0.0 0.1 0.0 1.2 n/a n/a 2 0
Lactose n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.5 0.0 0.0 0.1 0.0 2.2 n/a n/a 3 1
Lysine (g) 0.4 0.0 0.1 0.1 0.0 1.9 n/a n/a 3 1
Magnesium (mg) 68.3 0.0 15.0 40.9 1.5 222.2 n/a n/a 348 87
Maltose n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 1.6 0.0 0.2 0.4 0.1 1.4 n/a n/a 4 1
Methionine (g) 0.1 0.0 0.0 0.0 0.0 0.4 n/a n/a 1 0
Monounsaturated Fat (g) 0.1 6.6 0.0 0.1 0.0 0.1 n/a n/a 7 2
Niacin (mg) 2.0 0.0 0.2 2.2 0.0 1.6 n/a n/a 6 2
Pantothenic acid (mg) 0.2 0.0 0.2 0.3 0.0 0.8 n/a n/a 2 0
Phenylalanine (g) 0.3 0.0 0.0 0.1 0.0 1.5 n/a n/a 2 1
Phosphorus (mg) 112.6 0.0 43.5 89.3 9.2 444.3 n/a n/a 699 175
Phytosterols n/a 19.9 22.5 26.0 n/a n/a n/a n/a 68 17
Polyunsaturated Fat (g) 0.7 0.9 0.0 0.3 0.0 0.7 n/a n/a 3 1
Potassium (mg) 898.5 0.1 219.0 881.6 24.1 1,126.7 n/a n/a 3,150 787
Proline (g) 0.4 0.0 0.0 0.1 0.0 1.2 n/a n/a 2 0
Protein (g) 6.6 0.0 1.7 3.3 0.4 28.1 n/a n/a 40 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.3 0.0 0.0 0.1 0.0 0.2 n/a n/a 1 0
Saturated Fat (g) 0.2 1.2 0.1 0.1 0.0 0.4 n/a n/a 2 1
Selenium (mcg) 1.8 0.0 0.8 0.0 0.9 3.8 n/a n/a 7 2
Serine (g) 0.3 0.0 0.0 0.1 0.0 1.5 n/a n/a 2 0
Sodium (mg) 86.4 0.2 6.0 18.6 1.0 3.2 n/a n/a 115 29
Starch n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Sucrose n/a n/a 1.5 0.0 n/a n/a n/a n/a 1 0
Sugar n/a 0.0 6.4 9.8 0.1 n/a n/a n/a 16 4
Theobromine n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.2 0.0 0.1 0.1 0.0 0.8 n/a n/a 1 0
Threonine (g) 0.3 0.0 0.0 0.1 0.0 1.2 n/a n/a 2 0
Tocopherol, alpha n/a 1.3 0.0 2.0 0.0 n/a n/a n/a 3 1
Tocopherol, beta n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 0.0 0.4 n/a n/a n/a n/a 1 0
Total Fat (g) 1.4 9.0 0.2 0.7 0.0 1.7 n/a n/a 13 3
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.3 n/a n/a 0 0
Tyrosine (g) 0.2 0.0 0.0 0.1 0.0 0.8 n/a n/a 1 0
Valine (g) 0.4 0.0 0.0 0.1 0.0 1.5 n/a n/a 2 0
Vitamin A, IU (IU) 30,905.8 0.0 3.0 3,098.8 0.5 19.0 n/a n/a 34,027 8,507
Vitamin A, RAE (mcg) 1,545.7 0.0 0.0 156.2 0.0 0.0 n/a n/a 1,702 425
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.5 0.0 0.2 0.3 0.1 0.2 n/a n/a 1 0
Vitamin C (mg) 241.2 0.0 11.1 51.0 1.9 0.0 n/a n/a 305 76
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 169.8 0.0 133.7 351.6 3.5 208.6 n/a n/a 867 217
Zinc (mg) 0.9 0.0 0.3 0.6 0.1 3.6 n/a n/a 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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