1 cup (chopped) of Kirar (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.6 g of carbs, 2 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 147 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Kirar Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

2.8g

· 6% DV

Fat

0.5g

· 1% DV

Fiber

3.2g

· 11% 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%

Kirar Vitamins & Minerals

Vitamins

Vitamin K

210µg · 175% DV

Vitamin A

340µg · 38% DV

Vitamin C

28mg · 31% DV

Folate

78µg · 20% DV

Minerals

Manganese

1mg · 43% DV

Calcium

145mg · 14% DV

Iron

2mg · 11% DV

Magnesium

48mg · 11% DV

How Nutritious Is Kirar?

Nutrient density

Very high

86/ 100

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

57/ 100

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.

Kirar Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kirar

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Kirar 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 Kirar Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kirar 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

Kirar Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Kirar

🥬vs🍅

Kirar vs Tomato14 kcal more per 100 g

→🥬vs🥗

Kirar vs Mixed Green Salad14 kcal more per 100 g

→🥬vs🫑

Kirar vs Red Pepper1 kcal more per 100 g

→🥬vs🥄

Kirar vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Kirar

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Kirar

How many calories are in Kirar?

Kirar contains 32 calories per 100 g. The same serving provides 2.8 g of protein, 5.1 g of carbohydrates, and 0.5 g of fat.

Is Kirar suitable for a keto diet?

Yes, Kirar is listed as keto-compatible. It has 5.1 g of carbohydrates and 3.2 g of fiber per 100 g, with a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026