Kale rice bowl
- 9 ingredients
- Servings per recipe: 3
- Serving size: 251 g
Preparation & details:
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 139 kcal 6%
- Protein: 3.38 g 6%
- Fat: 5.61 g Why gray? Help 12%
- Carbohydrates: 18.86 g 8%
Calorie breakdown
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- Protein: 9% 12 kcal
- Fat: 36% 49 kcal
- Carbohydrates: 56% 77 kcal
Omega 6 : Omega 3
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1:1 20:1 13:1
General
Energy
139 kcal
6%
Water
71.47 g
3%
Carbohydrates
Carbohydrate
18.86 g
8%
Fiber
1.6 g
6%
Sugars, total
0.37 g
Starch
0 g
Lipids
Total lipid (fat)
5.61 g
12%
Total polyunsaturated
0.95 g
Omega 3 (n-3)
0.063 g
4%
Omega 6 (n-6)
0.83 g
7%
Total monounsaturated
3.45 g
Total saturated
0.96 g
as low as possible
Total trans
0.004 g
as low as possible
Cholesterol
25 mg
as low as possible
Protein + aminoacids
Protein
3.38 g
6%
Tryptophan
0.041 g
13%
Threonine
0.124 g
10%
Isoleucine
0.147 g
12%
Leucine
0.26 g
10%
Lysine
0.154 g
6%
Methionine + Cystine
0.122 g
10%
Methionine
0.075 g
Cystine
0.047 g
Phenylalanine + Tyrosine
0.284 g
13%
Phenylalanine
0.164 g
Tyrosine
0.12 g
Valine
0.191 g
12%
Vitamins
Vitamin C
11.6 mg
15%
Folate, total
9 µg
Folate, DFE
9 µg DFE
2%
Vitamin B-1 (Thiamin)
0.088 mg
8%
Vitamin B-2 (Riboflavin)
0.064 mg
6%
Vitamin B-3 (Niacin)
1.339 mg
10%
Vitamin B-5 (Pantothenic acid)
0.339 mg
7%
Vitamin B-6
0.146 mg
11%
Vitamin B-12 (Cobalamin)
0.07 µg
3%
Vitamin A
326 IU
14%
Vitamin E
0.76 mg
5%
Vitamin D
5 IU
1%
Vitamin K
3.4 µg
4%
Isoflavones, total
0.01 mg
Minerals
Calcium, Ca
33 mg
3%
Magnesium, Mg
44 mg
14%
Phosphorus, P
89 mg
13%
Iron, Fe
0.78 mg
4%
Potassium, K
88 mg
2%
Sodium, Na
51 mg
3%
Zinc, Zn
0.66 mg
8%
Copper, Cu
0.114 mg
13%
Selenium, Se
10 µg
18%
Manganese, Mn
0.769 mg
43%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| olive oil or clarified butter | Oil · olive · salad or cooking - 2 tbsp |
| 1 bunch of kale, destemmed, chopped/shredded | Kale · scotch · raw - 1 cup, chopped |
| ~3 cups cooked brown rice | Rice · brown · long-grain · cooked - 3 cup |
| To serve | |
| capers, rinsed, dried, and pan-fried until blistered in butter | Capers · canned - 1 tbsp, drained |
| a poached egg | Egg · whole · cooked · fried - 1 large |
| a dollop of salted greek yogurt | Yogurt · Greek · plain · nonfat - 15 g |
| a big drizzle of good extra-virgin olive oil | Oil · olive · salad or cooking - 0.3 tsp |
| lot's of za'atar | no such product in database |
| toasted sesame seeds | Seeds · sesame seed kernels · toasted · without salt added (decorticated) - 1 tsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.