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Blueberry Kale Salad⏱ 5 min total
Recipes

Blueberry Kale Salad

Per 1 serving · 750 g · 7 ingredients

Calories
636
32%
of a 2,000 cal day
  • Protein
    14g
    8% of calories
  • Carbs
    58g
    33% of calories
  • Fat
    45g
    59% of calories
Portion

At a glance

One serving of Blueberry Kale Salad (750 g) has 636 calories, with 14 g of protein, 58 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (28% DV), dietary fiber (84% DV) and Vitamin A (68% DV). Keep an eye on saturated fat, which provides 32% of the daily value.

Per 100 g
85cal
low energy density
Protein per 100 cal
2.2g
Net carbs
34g
carbs minus fiber
Fiber
23g
26 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Dietary fiber84%
  • Vitamin A68%
  • Vitamin C180%
  • Vitamin E67%
  • Vitamin K598%

Good source of

10–19% of the daily value

  • Choline11%
  • Calcium19%
  • Selenium14%

Watch

20%+ of the daily value

  • Saturated fat32%

Ingredients

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

Directions

Prep 5 min
  1. 1

    Rinse and dry the produce. Chop the tomatoes, avocado, kale, spinach, and turkey into bite-size pieces.

  2. 2

    Add everything to a large bowl with the blueberries. Drizzle with the olive oil and toss gently until evenly coated; serve immediately.

Vitamins & minerals

Amounts for 1 serving (750 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A608 μg
68%
Vitamin C162 mg
180%
Vitamin D0 μg
0%
Vitamin E10 mg
67%
Vitamin K717 μg
598%
Thiamine0.4 mg
31%
Riboflavin (B2)1 mg
40%
Niacin8 mg
48%
Vitamin B61 mg
86%
Folate (B9)366 μg
91%
Vitamin B120.1 μg
3%
Pantothenic acid3 mg
67%
Choline62 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium194 mg
19%
Iron5 mg
58%
Potassium2,295 mg
49%
Magnesium156 mg
37%
Phosphorus295 mg
42%
Zinc3 mg
27%
Copper2 mg
183%
Manganese2 mg
81%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene357 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene7,043 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride20 μg—
Fructose11 g—
Galactose0.2 g—
Glucose11 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene6,947 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats30 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol0.4 μg—
Serine1 g—
Starch0.3 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.2 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 636 calories

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

  • 121min
    Walking (3.5 mph)
  • 76min
    Cycling (moderate)
  • 53min
    Running (6 mph)
  • 90min
    Swimming laps

Common questions

How many calories are in Blueberry Kale Salad?

One serving of Blueberry Kale Salad (1 serving) has 636 calories, which works out to 85 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Blueberry Kale Salad high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 8% 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 Blueberry Kale Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Blueberry Kale Salad?

319 mg per serving.

How much sugar is in Blueberry Kale Salad?

26 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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