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Kaydi Calories
Leafy green, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kaydi (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kaydi Nutrition Facts
Selected: 1 cup (chopped) · 30 g
7
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 31% · Fat 12%
Kaydi nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.6 g | 1% |
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 Kaydi?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 7 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 piece (large) | 25 g | 6 kcal |
| 2 cup (chopped) | 60 g | 14 kcal |
| 1 serving (small) | 80 g | 18 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 120 g | 28 kcal |
| 1 serving (large) | 180 g | 41 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Kaydi
What is Kaydi, and how do people eat it?
Kaydi is a leafy vegetable eaten for its leaves. You can add it raw to salads or cook it; if you are trying it for the first time, a quick sauté is an easy way to see how its texture works in a meal.
Can you eat Kaydi raw?
Yes, Kaydi can be eaten raw. Rinse the leaves carefully under running water, dry them well, and remove any damaged parts. Chop them into a salad or use them in a sandwich or wrap.
How do you cook Kaydi without making it mushy?
Cook Kaydi briefly, either by sautéing it or steaming it until just tender. Cut the leaves into pieces of similar size and avoid leaving them in the pan after they soften, since residual heat continues cooking them.
How do you wash Kaydi leaves to remove grit?
Separate the Kaydi leaves and swish them gently in a bowl of cold water so grit can sink to the bottom. Lift the leaves out rather than pouring the water over them, repeat if needed, then dry them before use.
Can you eat Kaydi stems, or should you remove them?
Tender Kaydi stems are edible, while thick or woody ones can be tough. If you are using the stems, chop them finely and add them to the pan before the leaves so they have more time to soften.
How should you store Kaydi in the refrigerator?
Keep Kaydi unwashed and dry in the refrigerator’s crisper drawer. Wrap the leaves loosely in a paper towel and place them in a bag that is not sealed tightly; wash them just before use to limit excess moisture.
Can you freeze Kaydi?
Yes, Kaydi can be frozen, but thawed leaves are softer and work better in cooked dishes than in salads. Wash and briefly blanch the leaves, cool them promptly, drain them thoroughly, and freeze in portions.
What should you do if Kaydi tastes bitter?
If Kaydi tastes bitter, briefly blanching the leaves and discarding the water may soften the flavor; sautéing them with onion is another option. Try a small portion first, and remove leaves that are especially tough or past their best.
What dishes can you make with Kaydi?
Kaydi works in soups, vegetable sautés, egg dishes, and savory pastry fillings. For pastry or other fillings, cook the leaves first and squeeze or drain away excess liquid so the finished dish does not become watery.
What can you serve with Kaydi?
Serve cooked Kaydi alongside beans, grains, eggs, or a main dish, or pair raw leaves with a tangy dressing. If using it in a cooked meal, add lemon or another acidic ingredient at the end to brighten the leafy flavor.
Kaydi Vitamins & Minerals
Vitamins
Vitamin K
96µg · 80% DV
Vitamin A
111µg · 12% DV
Vitamin C
8.4mg · 9% DV
Folate
25.5µg · 6% DV
Minerals
Manganese
0.15mg · 7% DV
Calcium
36mg · 4% DV
Iron
0.63mg · 4% DV
Potassium ⭐
93mg · 3% DV
Sodium
14mg · 1% DV
Kaydi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kaydi
To burn the 7 calories in 1 cup (chopped) (30 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 Kaydi?
Kaydi is a leafy green eaten for its leaves, which can be served raw or cooked. The name is not widely established as a standard vegetable name, so it is difficult to assign it confidently to a particular region or traditional dish. It can be treated much like other tender greens in everyday cooking.
Its flavour is generally mild and grassy, with a soft texture when fresh. Add the leaves to salads, briefly sauté them with onion, or stir them into soups, eggs or grain dishes. Kaydi is low in calories and provides fibre; a 100 g portion has 23 calories. Pair it with beans, eggs or yoghurt for a more substantial meal, or use it raw when you want a lighter side.
How Nutritious Is Kaydi?
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 Kaydi 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 Kaydi Contain Allergens?
No known major allergens
Which Diets Is Kaydi Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Kaydi Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.