⏱ 45 min totalAutumn Kale Salad
Per 1 serving · 376 g · 13 ingredients
of a 2,000 cal day
- Protein11g6% of calories
- Carbs95g53% of calories
- Fat32g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Autumn Kale Salad (376 g) has 650 calories, with 11 g of protein, 95 g of carbohydrates and 32 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (22% DV), dietary fiber (49% DV) and Vitamin A (105% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber49%
- Vitamin A105%
- Vitamin C119%
- Vitamin E24%
- Vitamin K400%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium (1 lb) Butternut squash
¼ tbsp Olive oil
⅛ tsp Cinnamon- 🥄¹⁄₁₆ tsp Salt
1 cup, chopped Kale
¼ medium Apple
¼ cup, chopped Pecans
3 date, pitted Medjool dates
1 tbsp Cashew butter
½ tbsp Apple cider vinegar
½ tsp Dijon mustard
½ tbsp Maple syrup- 🥄¾ tbsp Water
Directions
- 1
Preheat the oven to 425°F. Arrange the diced butternut squash on a rimmed baking sheet. Drizzle with avocado oil, cinnamon, and salt, then toss to coat evenly.
- 2
Roast the squash in the oven until tender, about 20-25 minutes.
- 3
While the squash is roasting, toast the pecans in a skillet over medium heat for 3-4 minutes until lightly browned and fragrant.
- 4
Whisk together the cashew butter, cider vinegar, Dijon mustard, maple syrup, and water until well combined.
- 5
In a large bowl, combine the kale, apple, pecans, and dates. Pour the dressing over the salad and toss to coat well.
- 6
Gently fold in the roasted butternut squash and serve.
Vitamins & minerals
Amounts for 1 serving (376 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 946 μg | 105% |
| Vitamin C | 107 mg | 119% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 480 μg | 400% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 154 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 245 mg | 25% |
| Iron | 4 mg | 50% |
| Potassium | 1,509 mg | 32% |
| Magnesium | 189 mg | 45% |
| Phosphorus | 301 mg | 43% |
| Zinc | 3 mg | 28% |
| Copper | 2 mg | 226% |
| Manganese | 3 mg | 115% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 982 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,847 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 27 g | — |
| Galactose | 0 g | — |
| Glucose | 27 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.2 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 650 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 123minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Autumn Kale Salad?
One serving of Autumn Kale Salad (1 serving) has 650 calories, which works out to 173 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Autumn Kale Salad high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 6% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Autumn Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 81 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Autumn Kale Salad?
241 mg per serving.
How much sugar is in Autumn Kale Salad?
64 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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