⏱ 20 min total

Baby Kale and Blackberry Salad

Name: Baby Kale and Blackberry Salad
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 2 cup, chopped Kale; ½ cup Blackberries; ¼ fruit Avocado; 2 oz Ricotta cheese; 2 tbsp Lemon juice; 1 ½ tbsp Olive oil; ½ dash Salt; ½ dash Black pepper; ½ tsp Olive oil; ¼ cup, sliced Almonds; ½ dash Salt; ½ dash Black pepper; ⅛ tsp Rosemary; 1 tsp Honey

Per 1 serving · 396 g · 14 ingredients

Calories

616

31%
of a 2,000 cal day

Protein
19g
12% of calories
Carbs
39g
24% of calories
Fat
48g
65% of calories

Portion

At a glance

One serving of Baby Kale and Blackberry Salad (396 g) has 616 calories, with 19 g of protein, 39 g of carbohydrates and 48 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (38% DV), dietary fiber (53% DV) and Vitamin A (82% DV). Keep an eye on saturated fat, which provides 40% of the daily value.

Per 100 g

155cal

medium energy density

Protein per 100 cal

3.1g

Net carbs

24g

carbs minus fiber

Fiber

15g

15 g sugar

High in

20%+ of the daily value

Protein38%
Dietary fiber53%
Vitamin A82%
Vitamin C214%
Vitamin E87%
Vitamin K819%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Saturated fat40%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 5 min

1
On two large dinner plates, divide and arrange the kale, blackberries, avocado, and ricotta. Set aside.
2
In a bowl, mix lemon juice, olive oil, salt, and pepper to make the dressing.
3
In a heavy cast iron pan over medium-high heat, add olive oil and almonds. Toast the almonds, stirring frequently, until fragrant. Add salt, pepper, rosemary, and honey, stirring to coat. Remove from heat and let cool slightly.
4
Add the roasted almonds to the salad and drizzle with dressing. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (396 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	742 μg	82%
Vitamin C	193 mg	214%
Vitamin D	0 μg	0%
Vitamin E	13 mg	87%
Vitamin K	983 μg	819%
Thiamine	0.2 mg	20%
Riboflavin (B2)	1 mg	49%
Niacin	4 mg	23%
Vitamin B6	1 mg	43%
Folate (B9)	271 μg	68%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	26%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	447 mg	45%
Iron	4 mg	50%
Potassium	1,295 mg	28%
Magnesium	165 mg	39%
Phosphorus	383 mg	55%
Zinc	3 mg	27%
Copper	2 mg	273%
Manganese	2 mg	84%
Selenium	12 μg	22%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	84 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	8,078 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	5 g	—
Galactose	0.3 g	—
Glucose	5 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.2 g	—
Monounsaturated fats	30 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	60 μg	—
Serine	1 g	—
Starch	0.2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 616 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

117min
Walking (3.5 mph)
74min
Cycling (moderate)
51min
Running (6 mph)
87min
Swimming laps

Common questions

How many calories are in Baby Kale and Blackberry Salad?

One serving of Baby Kale and Blackberry Salad (1 serving) has 616 calories, which works out to 155 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Baby Kale and Blackberry Salad high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 12% 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 Baby Kale and Blackberry Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baby Kale and Blackberry Salad?

268 mg per serving.

How much sugar is in Baby Kale and Blackberry Salad?

15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (396 g)

Calories616

% Daily Value*

Total fat 48g	61%
Saturated fat 8g	40%
Trans fat 0g
Cholesterol 18mg	6%
Sodium 268mg	12%
Total carbohydrate 39g	14%
Dietary fiber 15g	53%
Total sugars 15g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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