Add this nutrient-rich ingredient to soups, salads, pasta dishes and more in these popular kale recipes.
43 Kale Recipes We Can’t Get Enough Of
Updated on Jan. 17, 2023
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How to Grill the Perfect Burger
03:03
California Burger Bowls
Burgers are a weekly staple at our house year-round. Skip the fries, chips and bun—you won’t need them with these loaded veggie & fruit burgers. To spice up the mayo, add 1/2 tsp. of chipotle powder. This is one of our favorite kale recipes! —Courtney Stultz, Weir, Kansas
1/43
2/43
Kale Pasta
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I love kale and my husband hates it. But when I made this kale pasta recipe, it was so delicious, he asked for seconds! —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1 cup: 189 calories, 5g fat (1g saturated fat), 0 cholesterol, 206mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1.500 starch, 1 vegetable, 1 fat.
3/43
Kale Smoothies
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
I enjoy drinking a kale smoothie for breakfast or as an after-school snack. The fruit and agave nectar give this healthy version a pleasant sweetness. —Kimberly Jackson, Marshfield, Missouri
Nutrition Facts:
1 cup: 184 calories, 3g fat (0 saturated fat), 0 cholesterol, 86mg sodium, 40g carbohydrate (23g sugars, 6g fiber), 4g protein.
4/43
Butternut Squash and Kale Gratin
Total Time
1 hour 25 min
Servings
8 servings
From the Recipe Creator:
This butternut squash and kale gratin is packed with layers of flavor but uses only a few choice ingredients. It is easy to put together and versatile, because you can use whatever winter squash you have on hand. Even your kids will be coming back for seconds! —Pamela Gelsomini, Wrentham, Massachusetts
Nutrition Facts:
1 cup: 466 calories, 37g fat (20g saturated fat), 99mg cholesterol, 782mg sodium, 24g carbohydrate (7g sugars, 5g fiber), 11g protein.
5/43
Kale Caesar Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I love Caesar salad recipes, so I created this kale Caesar salad. It’s perfect paired with chicken or steak for a light weeknight meal. —Rashanda Cobbins, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 148 calories, 13g fat (3g saturated fat), 10mg cholesterol, 417mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
6/43
Nutty Kale Pesto Pasta with Caramelized Onion
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
My bountiful garden and vegetarian daughter both inspired me to create this nutritious, calcium-rich kale pesto pasta. No one would ever guess that this hearty dish is brimming with produce and is prepared in about 30 minutes. —Cindy Beberman, Orland Park, Illinois
Nutrition Facts:
1 cup: 314 calories, 15g fat (2g saturated fat), 3mg cholesterol, 224mg sodium, 42g carbohydrate (7g sugars, 7g fiber), 8g protein.
7/43
Sausage and Kale Soup
Total Time
40 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
This is my family’s absolute favorite soup. I usually double the recipe, so the flavors can blend, making the soup even better the next day.—Dawn Rohn, Riverton, Wyoming
Nutrition Facts:
1 cup: 187 calories, 11g fat (3g saturated fat), 22mg cholesterol, 706mg sodium, 16g carbohydrate (3g sugars, 3g fiber), 7g protein.
8/43
Kale Quinoa Salad
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Here’s a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can’t be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
9/43
Breakfast BLT Waffles
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I’m not a big fan of sweets for breakfast, but I love a crisp waffle. My son and I tried these BLT waffles, and they were a huge success! We used gluten-free, dairy-free waffles with fantastic results. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 serving: 382 calories, 26g fat (9g saturated fat), 228mg cholesterol, 695mg sodium, 19g carbohydrate (3g sugars, 2g fiber), 18g protein.
10/43
Sweet Potato Pilaf
Total Time
1 hour 15 min
Servings
8 cups
From the Recipe Creator:
The combination of sweet potatoes, bacon, asparagus and kale makes this simple Sweet Potato Kale Pilaf taste amazing! To save time and dishes, you can easily cook the rice in an Instant Pot and also use it to saute the other ingredients. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
3/4 cup: 156 calories, 5g fat (2g saturated fat), 7mg cholesterol, 350mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
11/43
Strawberry Kale Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
Kale recipes for summer? Coming right up! This fresh, zingy salad is super easy and always a crowd-pleaser! The sliced strawberries and fresh mint give it an extra summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, East Hampton, New York
Nutrition Facts:
1-1/3 cups: 231 calories, 19g fat (4g saturated fat), 18mg cholesterol, 399mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 8g protein.
For another salad with kale, try out this baked salad recipe.
12/43
Bucatini with Sausage & Kale
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I was short on time but wanted to make an elegant dinner for my husband and me. That night, we ate this simple pasta starring spicy sausage and our homegrown kale. —Angela Lemoine, Howell, New Jersery
Nutrition Facts:
1-1/3 cups: 512 calories, 30g fat (8g saturated fat), 51mg cholesterol, 898mg sodium, 43g carbohydrate (2g sugars, 3g fiber), 19g protein.
13/43
Italian Shredded Pork Stew
Total Time
8 hours 20 min
Servings
9 servings (about 3-1/2 quarts)
From the Recipe Creator:
Need a warm meal for a chilly night? Throw together this slow-cooked stew that’s brightened with fresh sweet potatoes, kale and Italian seasoning. The shredded pork is so tender, you’re going to want to make this dish all season long. —Robin Jungers, Campbellsport, Wisconsin
Nutrition Facts:
1-1/2 cups: 283 calories, 13g fat (5g saturated fat), 78mg cholesterol, 860mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 24g protein.
14/43
Steamed Kale
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 4g fat (1g saturated fat), 0 cholesterol, 171mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
15/43
Kale and Fennel Skillet
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I love to mix different vegetables together and use a variety of herbs and spices to change things up. If you can't find apple sausage for this skillet, a good mild Italian sausage would work too. —Patricia Levenson, Santa Ana, California
Nutrition Facts:
3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: 2 vegetable, 1 lean meat, 1 fat.
16/43
Tuscan Portobello Stew
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
17/43
Brussels Sprouts & Kale Saute
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
In an effort to add more greens to our meals, I created this dish—and my kids eat it up. The crispy salami is the “hook.” —Jennifer Mcnabb, Brentwood, Tennessee
Nutrition Facts:
1/2 cup: 126 calories, 9g fat (3g saturated fat), 14mg cholesterol, 341mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
18/43
Kale & Bacon Salad with Honey-Horseradish Vinaigrette
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Totally scrumptious and packed with nutrition, this salad was my response to friends who asked how they could incorporate kale into their diets without sacrificing taste. It is also wonderful made with collard or mustard greens, prepared in the same fashion as the kale, or with a mix of spinach & arugula or watercress. —Elizabeth Warren, Oklahoma City, Oklahoma
Nutrition Facts:
1 serving: 236 calories, 15g fat (3g saturated fat), 34mg cholesterol, 248mg sodium, 21g carbohydrate (6g sugars, 4g fiber), 8g protein.
19/43
Fresh Thai Asparagus, Kale and Garlicky Mushrooms
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Hit the local farmers market and stock up for our favorite kale recipes! This quick, simple side dish is a perfect complement to any meal. The fish sauce gives it a wonderful depth of flavor without much effort. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
3/4 cup: 129 calories, 11g fat (9g saturated fat), 0 cholesterol, 383mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 4g protein.
20/43
Garlic Tilapia with Spicy Kale
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Nutrition Facts:
1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.
21/43
Spicy Sweet Potato Kale Cannellini Soup
Total Time
1 hour 5 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This cross between a soup and a stew fits the meatless Monday bill quite nicely. It warms you right up, and satisfies without leaving you overstuffed.—Marybeth Mank, Mesquite, Texas
Nutrition Facts:
1 cup: 250 calories, 6g fat (3g saturated fat), 14mg cholesterol, 615mg sodium, 44g carbohydrate (16g sugars, 7g fiber), 5g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
22/43
Edamame Salad with Sesame Ginger Dressing
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This bright baby kale salad is packed with a little bit of everything: hearty greens, a nutty crunch, a zip of citrusy goodness and a big protein punch. It's pure bliss in a bowl. —Darla Andrews, Schertz, Texas
Nutrition Facts:
1 serving: 317 calories, 17g fat (2g saturated fat), 0 cholesterol, 355mg sodium, 32g carbohydrate (14g sugars, 8g fiber), 13g protein.
23/43
Rustic Vegetable Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love that this veggie-loaded frittata combines seriously nutritious ingredients into a filling dish I can serve as breakfast, lunch or dinner—and is still delicious even as leftovers! —Deborah Jamison, Austin, Texas
Nutrition Facts:
1 wedge: 259 calories, 14g fat (5g saturated fat), 340mg cholesterol, 448mg sodium, 16g carbohydrate (7g sugars, 2g fiber), 17g protein. Diabetic exchanges: 2 medium-fat meat, 1 starch.
24/43
Warm Tasty Greens with Garlic
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My farm box had too many greens, so I had to use them up. One of my favorite kale recipes, this tasty idea includes tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado
Nutrition Facts:
2/3 cup: 137 calories, 9g fat (1g saturated fat), 0 cholesterol, 216mg sodium, 14g carbohydrate (0 sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
25/43
Hearty Vegetable Beef Ragu
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
This recipe is healthy yet satisfying, quick yet delicious. It's on the table in less than 30 minutes, and it's something that my children will gobble up! If you are not fond of kale, stir in baby spinach or chopped broccoli instead. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
1-1/2 cups: 302 calories, 5g fat (2g saturated fat), 35mg cholesterol, 837mg sodium, 43g carbohydrate (15g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat.
26/43
Bacon Pear Salad with Parmesan Dressing
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This simple salad is an elegant side dish for any menu. With a blend of fresh pears and warm, comforting flavors, it’s perfect for special meals. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 206 calories, 15g fat (5g saturated fat), 27mg cholesterol, 335mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 7g protein.
27/43
Couscous Meatball Soup
Total Time
1 hour 5 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. —Jonathan Pace, San Francisco, California
Nutrition Facts:
1 cup: 202 calories, 5g fat (2g saturated fat), 28mg cholesterol, 583mg sodium, 26g carbohydrate (1g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat.
28/43
Sausage, Kale and Squash Bread Pudding
Total Time
3 hours 25 min
Servings
12 servings
From the Recipe Creator:
Who said bread pudding has to be for dessert? I love to serve this for brunch or dinner when I want something hearty and a little unusual. —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 330 calories, 17g fat (7g saturated fat), 104mg cholesterol, 831mg sodium, 28g carbohydrate (4g sugars, 2g fiber), 14g protein.
29/43
Chicken and Kale Tortellini Soup
Total Time
2 hours 45 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
With tender tortellini, artichokes, greens and lots of herbs, this soup is so flavorful. The fact that it's easy to make is just a chilly-night bonus. —Emily Hobbs, Springfield, Missouri
Nutrition Facts:
1-1/2 cups: 386 calories, 12g fat (4g saturated fat), 66mg cholesterol, 1185mg sodium, 43g carbohydrate (4g sugars, 4g fiber), 24g protein.
30/43
Shredded Kale and Brussels Sprouts Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so I make it ahead. I use my homemade honey mustard dressing, but any type works just fine. It’s one of my favorite kale recipes! —Alexandra Weisser, New York, New York
Nutrition Facts:
1 cup: 207 calories, 14g fat (2g saturated fat), 8mg cholesterol, 235mg sodium, 16g carbohydrate (5g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 1/2 starch.
31/43
Ginger-Kale Smoothies
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend.—Linda Green, Kilauea, Kauai, Hawaii
Nutrition Facts:
1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable.
32/43
Sausage and Kale Soup
Total Time
35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My mom dehydrates the last pick of tomatoes from her garden each fall—perfect for quick soups like this one. When I have time to prepare dried beans, I do—but don't worry if you don't. Canned beans are just as good. —Lori Terry, Chicago, Illinois
Nutrition Facts:
1 cup: 217 calories, 8g fat (2g saturated fat), 51mg cholesterol, 868mg sodium, 15g carbohydrate (5g sugars, 4g fiber), 18g protein.
33/43
White Ale Potato Salad
Total Time
35 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
Take this one outside! My grown-up recipe uses beer instead of mayo, so you don't need to worry about keeping it cool. It's a really popular recipe on my blog, girllikestoeat.com. —Jenny MacBeth, Pittsburgh, Pennsylvania
Nutrition Facts:
3/4 cup: 185 calories, 9g fat (3g saturated fat), 15mg cholesterol, 536mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 7g protein.
34/43
Butternut Squash and Sausage Stuffed Shells
Total Time
1 hour 25 min
Servings
10 servings
From the Recipe Creator:
I rarely invite friends for dinner without someone requesting this easy pasta casserole. The sweet squash complements the spicy sausage, and the creamy goat cheese makes it all just melt in your mouth! You can substitute manicotti or even rolled lasagna noodles for the shells. The stuffed shells and sauce can be prepared a day ahead and assembled just before baking. —Taylor Hale, Sonoma, California
Nutrition Facts:
1 serving: 379 calories, 18g fat (7g saturated fat), 47mg cholesterol, 344mg sodium, 43g carbohydrate (9g sugars, 6g fiber), 15g protein.
35/43
Potato, Sausage & Kale Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I let my young son pick out seed packets and he chose kale, which grew like crazy. In need of kale recipes, I tried this hearty soup that rivals a restaurant version we love.
—Michelle Babbie, Malone, New York
—Michelle Babbie, Malone, New York
Nutrition Facts:
1-1/2 cups: 504 calories, 38g fat (20g saturated fat), 128mg cholesterol, 881mg sodium, 26g carbohydrate (12g sugars, 2g fiber), 15g protein.
36/43
Carrot and Kale Vegetable Saute
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Thanks to fresh veggie dishes like this one, I almost forget I'm wheat- and gluten-free. Bacon adds another layer of flavor and depth to this gorgeous side dish. —Darla Andrews, Schertz, Texas
Nutrition Facts:
3/4 cup: 101 calories, 5g fat (2g saturated fat), 10mg cholesterol, 251mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
37/43
Hash Brown Maple Sausage Casserole
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
This craveworthy casserole has a golden hash-brown crust that's topped with sausage and veggies. My favorite part is the surprise layer of gooey Gruyere. —Anuja Argade, Foster City, California
Nutrition Facts:
1-1/4 cups: 487 calories, 32g fat (13g saturated fat), 200mg cholesterol, 899mg sodium, 27g carbohydrate (5g sugars, 2g fiber), 22g protein.
38/43
Carolina Shrimp Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
39/43
Kale Slaw Spring Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.
40/43
Caribbean Potato Soup
Total Time
30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
An interesting blend of veggies that includes okra, kale and black-eyed peas goes into this bright and hearty soup. No kale on hand? Use spinach instead. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts:
1-1/2 cups: 213 calories, 10g fat (7g saturated fat), 0 cholesterol, 954mg sodium, 28g carbohydrate (9g sugars, 6g fiber), 5g protein.
41/43
Creamy Lentils with Kale Artichoke Saute
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 serving: 321 calories, 6g fat (2g saturated fat), 1mg cholesterol, 661mg sodium, 53g carbohydrate (1g sugars, 5g fiber), 15g protein.
42/43
Baby Kale Salad with Avocado-Lime Dressing
Total Time
20 min
Servings
4 servings (3/4 cup dressing)
From the Recipe Creator:
We pull a bunch of ingredients from our garden when we make this baby kale salad with zucchini and sweet onion. The yogurt dressing layers on big lime flavor. —Suzanna Esther, State College, Pennsylvania
Nutrition Facts:
1-1/2 cups salad with 3 tablespoons dressing: 74 calories, 3g fat (1g saturated fat), 1mg cholesterol, 197mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
43/43
Old Bay Crispy Kale Chips
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Here in East Hampton, NY, harvest time means big bunches of kale from local growers. These crunchy kale chips are delicious, super healthy and easy to make. I make them with seasoning to take the flavor up a notch. For extra zip, add a dash of cayenne pepper. —Luanne Asta, East Hampton, New York
Nutrition Facts:
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
