⏱ 45 min total

Butternut Squash and Black Bean Kale Salad

Name: Butternut Squash and Black Bean Kale Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ medium (1 lb) Butternut squash; ¾ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Red wine vinegar; ¼ tbsp Dijon mustard; ¼ tbsp Honey; ¼ tbsp Adobo; ½ clove Garlic; ⅜ cup, chopped Kale; ½ cup Black beans; ⅛ cup Goat cheese

Per 1 serving · 332 g · 12 ingredients

Calories

388

19%
of a 2,000 cal day

Protein
16g
16% of calories
Carbs
43g
43% of calories
Fat
19g
41% of calories

Portion

At a glance

One serving of Butternut Squash and Black Bean Kale Salad (332 g) has 388 calories, with 16 g of protein, 43 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (32% DV), dietary fiber (44% DV) and Vitamin A (91% DV). Keep an eye on sodium and saturated fat, which provide 54% and 31% of the daily value.

Per 100 g

117cal

low energy density

Protein per 100 cal

4.2g

Net carbs

31g

carbs minus fiber

Fiber

12g

7.8 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber44%
Vitamin A91%
Vitamin C65%
Vitamin E30%
Vitamin K157%

Good source of

10–19% of the daily value

Niacin16%
Pantothenic acid19%
Calcium19%
Zinc12%

Watch

20%+ of the daily value

Sodium54%
Saturated fat31%

Ingredients

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

Directions

Prep 15 minCook 30 min

1
Heat oven to 400 degrees F. In a large bowl, toss together the butternut squash, 1 tbsp of the olive oil, and salt and black pepper to taste. Spread out on a parchment-lined baking sheet and roast for 20-30 minutes, or until tender. Set aside.
2
In a small bowl, stir together ½ tsp salt, red wine vinegar, dijon mustard, honey, adobo sauce, garlic cloves, and ¼ tsp black pepper. Taste for seasoning. Set dressing aside.
3
When the squash is done roasting, toss it with the kale, black beans, and dressing. Serve topped with crumbled goat cheese. Enjoy!

Vitamins & minerals

Amounts for 1 serving (332 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	818 μg	91%
Vitamin C	58 mg	65%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	30%
Vitamin K	188 μg	157%
Thiamine	0.3 mg	28%
Riboflavin (B2)	0.4 mg	28%
Niacin	3 mg	16%
Vitamin B6	0.4 mg	31%
Folate (B9)	150 μg	37%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	19%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	192 mg	19%
Iron	5 mg	57%
Potassium	957 mg	20%
Magnesium	104 mg	25%
Phosphorus	288 mg	41%
Zinc	1 mg	12%
Copper	1 mg	103%
Manganese	1 mg	33%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	959 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	6,303 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	3 g	—
Glutamic acid	3 g	—
Glycine	0.5 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	18 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	87 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 388 calories

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

74min
Walking (3.5 mph)
47min
Cycling (moderate)
32min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Butternut Squash and Black Bean Kale Salad?

One serving of Butternut Squash and Black Bean Kale Salad (1 serving) has 388 calories, which works out to 117 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Butternut Squash and Black Bean Kale Salad high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 16% 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 Butternut Squash and Black Bean Kale Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Butternut Squash and Black Bean Kale Salad?

1237 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Butternut Squash and Black Bean Kale Salad?

7.8 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 (332 g)

Calories388

% Daily Value*

Total fat 19g	24%
Saturated fat 6.2g	31%
Trans fat 0g
Cholesterol 14mg	5%
Sodium 1,237mg	54%
Total carbohydrate 43g	16%
Dietary fiber 12g	44%
Total sugars 7.8g
Protein 16g

* 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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