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Salted Kale Chips
Snacks
Nutri-ScoreA

Salted Kale Chips

Brassica oleracea var. sabellica

Clinical Encyclopedia

Salted kale chips are a crunchy snack made from kale leaves that are baked or dehydrated until crispy, often seasoned with salt and other spices. They are a nutrient-dense alternative to traditional potato chips.

Also known as:
Kale ChipsCrispy Kale
Scientific NameBrassica oleracea var. sabellica
Region of OriginUnited States
Popular Comparisons:
Salted Kale Chips VS Acai BowlSalted Kale Chips VS Air-Popped Apple ChipsSalted Kale Chips VS Air-Popped Beef JerkySalted Kale Chips VS Air-Popped Blueberry ChipsSalted Kale Chips VS Air-Popped Cacao NibsSalted Kale Chips VS Air-Popped Crackers

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories536 kcal
Water
5%
Fiber9g
Total74.0g
Protein
8g(11%)
Fats
42g(57%)
Carbohydrates
24g(32%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A999 IU (20%)
Vitamin C120 mg (133%)
Vitamin K141 mcg (118%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate141 mcg (35%)
Choline35 mg (6%)
Vitamins with less than 2% DV
Vitamin B12: 0 mcg

Minerals

Major Source (≥ 2% DV)
Calcium150 mg (15%)
Iron2.5 mg (14%)
Magnesium47 mg (12%)
Phosphorus60 mg (5%)
Potassium500 mg (14%)
Zinc0.5 mg (5%)
Copper0.1 mg (5%)
Manganese0.9 mg (45%)
Selenium1 mcg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in vitamins A, C, and K, which support immune function, skin health, and bone health.
✓High in fiber, promoting digestive health and aiding in weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to high sodium intake, which can affect blood pressure. Moderation is key.

How to Prepare & Consume

Wash kale leaves thoroughly, remove stems, toss with olive oil and salt, and bake at a low temperature until crispy.

Smart Selection & Storage

How to Select

Choose kale that is vibrant green and free from yellowing or browning.

How to Store

Store in an airtight container in a cool, dry place to maintain crispness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Healthy snack alternative
•Weight management support
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of certain cancers.

How to Consume
BakedSnackedTopped on salads
Did you know?

"Kale is considered a superfood due to its high nutrient density and health benefits."

Myths vs Realities

MythKale chips are not healthy because they are salty.
RealityWhile they can be salty, they are still nutrient-dense and can be made with less salt.
MythKale chips contain no nutrients.
RealityKale chips retain many of the nutrients found in fresh kale.
MythAll kale chips are the same.
RealityDifferent brands and recipes can vary significantly in ingredients and nutritional value.

Healthy Recipes

Spicy Salted Kale Chips with Nutritional Yeast

These kale chips are infused with a spicy kick and a cheesy flavor from nutritional yeast, making them a perfect healthy snack.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon cayenne pepper
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale thoroughly, then tear it into bite-sized pieces.
  3. 3. In a bowl, mix the olive oil, smoked paprika, cayenne pepper, nutritional yeast, and sea salt.
  4. 4. Toss the kale pieces in the mixture until evenly coated.
  5. 5. Spread the kale on a baking sheet in a single layer and bake for 10-15 minutes until crispy.

Garlic Parmesan Salted Kale Chips

These garlic parmesan kale chips are a savory delight, combining the richness of parmesan with the crunch of kale for a guilt-free treat.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/4 cup grated parmesan cheese
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, combine olive oil, garlic powder, parmesan cheese, and sea salt.
  4. 4. Toss the kale in the mixture until well coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Lemon Zest Salted Kale Chips

Brighten your snack time with these lemon zest kale chips, offering a refreshing citrus flavor alongside the crunch.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, tearing it into bite-sized pieces.
  3. 3. In a bowl, mix olive oil, lemon juice, lemon zest, and sea salt.
  4. 4. Toss the kale in the mixture until evenly coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Sweet and Spicy Salted Kale Chips

These kale chips balance sweet and spicy flavors, making them an exciting and healthy snack option.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • 1 teaspoon chili powder
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, whisk together olive oil, maple syrup, chili powder, and sea salt.
  4. 4. Toss the kale in the mixture until well coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Herbed Salted Kale Chips

These herbed kale chips are packed with flavor from a blend of dried herbs, making them a deliciously healthy snack.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, tearing it into pieces.
  3. 3. In a bowl, mix olive oil, oregano, thyme, and sea salt.
  4. 4. Toss the kale in the herb mixture until evenly coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Curry Spiced Salted Kale Chips

These kale chips are infused with aromatic curry spices, offering a unique and flavorful healthy snack.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon coconut oil
  • 1 teaspoon curry powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, melt coconut oil and mix with curry powder, turmeric, and sea salt.
  4. 4. Toss the kale in the mixture until well coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Balsamic Vinegar Salted Kale Chips

These kale chips are drizzled with balsamic vinegar for a tangy and flavorful snack that’s both healthy and satisfying.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, mix olive oil, balsamic vinegar, and sea salt.
  4. 4. Toss the kale in the mixture until evenly coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Sesame Ginger Salted Kale Chips

These kale chips are enhanced with sesame oil and ginger, creating a delightful Asian-inspired snack.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon sesame oil
  • 1 teaspoon grated ginger
  • 1/2 teaspoon sea salt
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, mix sesame oil, grated ginger, and sea salt.
  4. 4. Toss the kale in the mixture until well coated, then sprinkle with sesame seeds.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Smoky Chipotle Salted Kale Chips

These kale chips pack a smoky punch with chipotle seasoning, making them a bold and healthy snack choice.

Ingredients
  • 1 bunch of kale
  • 1 tablespoon olive oil
  • 1 teaspoon chipotle powder
  • 1/2 teaspoon sea salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Wash and dry the kale, then tear it into pieces.
  3. 3. In a bowl, mix olive oil, chipotle powder, and sea salt.
  4. 4. Toss the kale in the mixture until evenly coated.
  5. 5. Spread on a baking sheet and bake for 10-15 minutes until crispy.

Frequently Asked Questions (FAQ)

Are kale chips healthy?

Yes, they are low in calories and high in nutrients.

How do you make kale chips?

Simply wash, season, and bake kale leaves until crispy.

Can you eat kale chips on a diet?

Absolutely, they are a great low-calorie snack.

What nutrients are in kale chips?

They are rich in vitamins A, C, K, and minerals like calcium and iron.

How long do kale chips last?

When stored in an airtight container, they can last up to a week.

Can kale chips be made in an air fryer?

Yes, air frying is a quick method to achieve crispy kale chips.

Are kale chips gluten-free?

Yes, kale chips are naturally gluten-free.

Can you add flavors to kale chips?

Yes, spices like paprika or nutritional yeast can enhance the flavor.

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Comparisons
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Nutrients
Protein in Salted Kale Chips Calories in Salted Kale Chips Vitamin-c in Salted Kale Chips Magnesium in Salted Kale Chips
Featured Guides
Health Benefits of Salted Kale Chips Healthy Recipes with Salted Kale Chips