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Kalesote Calories
Dark leafy green vegetable rich in fiber, vitamin C, and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kalesote (67 g) has 23 calories. That works out to 35 calories per 100 g. It contains 4 g of carbs, 1.9 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 261.3 µg of Vitamin K covers 218% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kalesote Nutrition Facts
Selected: 1 cup (chopped) · 67 g
23
KCAL / 67G
Carbs
4g
· 1% DV
Protein
1.9g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Kalesote nutrition facts table · 1 cup (chopped) (67 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Kalesote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 67 g | 23 kcal |
| 1 piece (whole) | 30 g | 11 kcal |
| 1 cup (shredded) | 36 g | 13 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 cup (chopped) | 130 g | 46 kcal |
| 1 serving (large) | 200 g | 70 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Kalesote
What is Kalesote?
Kalesote is a dark leafy green vegetable, in the kale family. Its leaves can be eaten raw or cooked, and are commonly used in salads, soups, sautés, and other vegetable dishes.
How do you cook Kalesote?
Sauté Kalesote briefly in a pan or steam it until tender. The stems take longer to soften, so slice them thinly and start cooking them before adding the leaves; garlic and lemon make simple additions.
Can you eat Kalesote raw?
Yes, Kalesote can be eaten raw. Slice the leaves thinly for salads or blend them into a smoothie; if they feel tough, massage them briefly with a little oil and lemon juice.
How do you make Kalesote less bitter?
Cook Kalesote briefly by sautéing or steaming it to mellow its bitterness. Lemon juice, vinegar, garlic, or a savory sauce can also balance its strong, slightly bitter flavor.
Can you eat Kalesote stems?
Yes, Kalesote stems are edible, though they are firmer than the leaves. Remove any especially tough ends, slice the stems thinly, and cook them for a little longer than the leaves.
How should you store Kalesote?
Store Kalesote unwashed and dry in the refrigerator, loosely wrapped or in a container that allows some airflow. Wash it just before use, since damp leaves can spoil more quickly.
Can you freeze Kalesote?
Yes, Kalesote freezes well for cooked dishes. Wash the leaves, briefly blanch them, cool them in cold water, and drain thoroughly before freezing in portions; use them in soups or sautés.
Can Kalesote be used in smoothies?
Yes, raw Kalesote works in smoothies. Remove tough stem sections and blend the leaves with fruit and liquid; using a small amount at first lets you adjust to its earthy, slightly bitter taste.
What can you use instead of Kalesote?
Collard greens or Swiss chard are practical substitutes for Kalesote in cooked dishes because their sturdy leaves hold up to sautéing and soups. Spinach works too, but wilts faster and has a milder flavor.
Is Kalesote safe to eat every day?
Yes, Kalesote can be part of a regular varied diet. Because it is rich in vitamin K, people taking warfarin should keep their intake consistent and discuss major dietary changes with their clinician.
Kalesote Vitamins & Minerals
Vitamins
Vitamin K
261.3µg · 218% DV
Vitamin C
80.4mg · 89% DV
Vitamin A
335µg · 37% DV
Folate
60.3µg · 15% DV
Minerals
Manganese
0.4mg · 17% DV
Calcium
101mg · 10% DV
Potassium ⭐
302mg · 9% DV
Iron
1.01mg · 6% DV
Sodium
27mg · 1% DV
Kalesote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kalesote
To burn the 23 calories in 1 cup (chopped) (67 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Kalesote?
Kalesote is a simple preparation of chopped kale leaves briefly cooked in a pan, often with onion or garlic. Kale is cultivated and eaten in many places, so there is no single regional tradition attached to the dish. A quick sauté softens the leaves while keeping some bite; their flavour is earthy, gently cabbage-like and pleasantly savoury. Serve kalesote as a side with grains, beans or a main course, or fold it into eggs for a more substantial meal. It is a low-calorie leafy green with fibre and vitamins C and K. Using just a little oil keeps the dish light without losing its tender texture.
How Nutritious Is Kalesote?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Kalesote Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Kalesote Contain Allergens?
No known major allergens
Which Diets Is Kalesote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kalesote Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.