Kale chips are crunchy snacks made with kale leaves which are either fried, baked or dehydrated under low heat. Other ingredients such as cashews, sunflower seeds can be used to give the chips sweet flavor. These chips are good source of vitamin K and vitamin A based on how they are prepared, they are source of fat. In this article, I will be showing you the kale chip nutrition facts and health benefits.
Kale Chip Nutrition Facts
There are many different varieties of kale chips which can be made at home and every of these varieties contains different ingredients.
1. Calories: 140
2. Fat: 10g
3. Sodium: 380mg
4. Carbohydrates: 7g
5. Fiber: 3g
6. Sugars: 1g
7. Protein: 7g
One ounce of kale chips contains 140 calories and 7 grams of carbohydrates and about 3 grams of fiber and 1 gram of sugar. The other carbohydrates contained in kale chips is starch.
Note that the glycemic index of kale chips has not been recorded but the glycemic load of a 1 ounce serving of kale has been estimated to be about 1.
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A small bag of kale chips contains about 10 grams of fat and this fat depends on the type of oil that’s used to fry the chips.
One plate of kale chips can provide about 7 grams of protein.
Kale Nutrition Facts and Health Benefits
Health Benefits of kale
1. Strong and healthy bones
2. Helps to fight cardiovascular diseases
3. Boosts bowel health
4. Boosts vision
Every health benefit of kale chips come from the nutrients in kale.
Strong and Healthy Bones
We all know that Vitamin K is very essential for good bone health and lack of poses the risk for osteoporosis.
Using supplement can boost your vitamin K level, but getting it directly from food comes with other nutrients like calcium.
Helps to fight cardiovascular diseases
The authors of a study published in 2015 on issues of Nutrients revealed that kale and lentils are very rich in prebiotic carbohydrates. Also, it revealed that dietary fiber can reduce the risks of non communicable diseases, including obesity and diabetes.
Boosts bowel health
National Institutes of Health has stated that the fiber in kale is essential when it comes to keeping your bowel movements regular.
According to the 2015-2020 USDA Dietary Guidelines, adults are to consume at least 28 grams of fiber per day.
The vitamin A contained in kale chips helps to boost healthy vision. Kale contains provitamin A and provides up to 2421mcg of beta carotene, although it may differ according to brand.
Side Effects of Kale chips
There’s really no much side effects of kale chips except that if the chips are very salty and you take too much of them, you will feel bloated from the excess salt intake. Also, too much intake of it may cause you stomach discomfort because of the fiber.