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Kra Calories
Fibrous, low-calorie leafy vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kra (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 4.2 g of carbs, 2.1 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 224 µg of Vitamin K covers 187% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kra Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
4.2g
· 2% DV
Protein
2.1g
· 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 58% · Protein 29% · Fat 13%
Kra nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.1 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 Kra?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 piece (small) | 25 g | 8 kcal |
| 1 piece (medium) | 45 g | 14 kcal |
| 1 serving (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 serving (large) | 220 g | 70 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Kra
How do you cook Kra?
Cook Kra briefly by sautéing the washed, chopped leaves until just wilted. Add thicker stems to the pan first, since they take longer to soften. You can also stir Kra into soups or stews near the end of cooking.
Can you eat Kra raw?
Yes, you can eat Kra raw after washing it thoroughly. Chop the leaves finely for salads, since smaller pieces are easier to eat. If the leaves seem too firm for your preference, briefly sauté them or add them to a cooked dish instead.
How should you wash Kra?
Separate the Kra leaves and rinse them carefully under cool running water, checking folds for trapped grit. If they are especially dirty, swish them briefly in a bowl of clean water, then rinse again. Dry the leaves well before storing them.
Can you eat the stems of Kra?
Yes, Kra stems are edible. If the stems are thicker than the leaves, chop them small and start cooking them first; add the leaves later so they do not overcook. Remove any stems that feel unusually tough or fibrous.
How long does Kra last in the fridge?
Keep unwashed, dry Kra in the refrigerator in a loose bag or container lined with a paper towel. Use it while the leaves are still fresh and firm; moisture trapped in the container can make leafy greens deteriorate sooner. Wash it just before use.
Can Kra be frozen?
Yes, Kra can be frozen, although thawed leaves are usually better in cooked dishes than in salads. Wash and dry the leaves, chop them, and pack them in an airtight freezer-safe container. Blanching briefly before freezing is another option.
What does Kra taste like?
Kra has the fresh, leafy character typical of greens, but its exact flavor can vary with the leaves and how they are prepared. Try a small raw piece first; brief sautéing or adding it to a seasoned soup can make it easier to enjoy.
Can you use Kra instead of spinach?
You can use Kra in many cooked dishes that call for spinach, such as omelets, soups, and sautés. Add it according to how quickly its leaves soften, rather than assuming the cooking time will be identical. For raw dishes, check that its texture suits the recipe.
How do you add Kra to a smoothie?
Add a small handful of washed Kra leaves to a smoothie with fruit and a liquid such as water or milk. Blend until smooth, adding more liquid if needed. Remove any especially tough stems first for a more even texture.
Can eating too much Kra cause bloating?
Yes, a large serving of Kra may cause gas or bloating in some people, especially if they are not used to eating many leafy vegetables. Increase the amount gradually and drink enough fluids. Seek medical advice if symptoms are severe or persistent.
Kra Vitamins & Minerals
Vitamins
Vitamin K
224µg · 187% DV
Vitamin C
31.5mg · 35% DV
Vitamin A
259µg · 29% DV
Folate
98µg · 25% DV
Minerals
Manganese
0.32mg · 14% DV
Calcium
105mg · 11% DV
Iron
1.26mg · 7% DV
Potassium ⭐
224mg · 7% DV
Sodium
20mg · 1% DV
Kra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kra
To burn the 22 calories in 1 cup (chopped) (70 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 Kra?
Kra is a leafy green eaten as a vegetable. The leaves are usually washed, trimmed and cooked; its name is not widely familiar across English-speaking regions, so it is best treated as a leafy green rather than tied to a specific cuisine without more context.
Its flavour is generally mild, and the leaves soften as they cook. You can briefly sauté Kra with onion and garlic, stir it into soup or add it to an omelette. It is a fibrous, low-calorie choice that brings greens to a meal; serve it with beans, grains or eggs for a more substantial plate. A short cooking time helps keep the leaves from becoming overly soft.
How Nutritious Is Kra?
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 Kra 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 Kra Contain Allergens?
No known major allergens
Which Diets Is Kra 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
Kra Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.