⏱ 25 min total

Chopped Kale Salad with Edamame, Carrot and Avocado

Name: Chopped Kale Salad with Edamame, Carrot and Avocado
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ cup Edamame; 1 cup, chopped Kale; ¼ dash Salt; ¼ cup, chopped Snow peas; ¼ large Carrots; ¼ medium Red bell pepper; ¼ fruit Avocado; ¼ shallot (medium) Shallots; 2 tbsp Cilantro; 2 tbsp, chopped Basil; 1 tbsp Olive oil; ½ tbsp Rice wine vinegar; ¼ tbsp Ginger root; ¼ tbsp Tamari soy sauce; ½ tsp Lime juice; ½ cloves, minced Garlic

Per 1 serving · 268 g · 16 ingredients

Calories

309

16%
of a 2,000 cal day

Protein
9.2g
11% of calories
Carbs
21g
26% of calories
Fat
23g
63% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Chopped Kale Salad with Edamame, Carrot and Avocado (268 g) has 309 calories, with 9.2 g of protein, 21 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (63% of calories). It is high in dietary fiber (34% DV), Vitamin A (63% DV) and Vitamin C (162% DV).

Per 100 g

115cal

low energy density

Protein per 100 cal

Net carbs

12g

carbs minus fiber

Fiber

9.5g

6.8 g sugar

High in

20%+ of the daily value

Dietary fiber34%
Vitamin A63%
Vitamin C162%
Vitamin E34%
Vitamin K449%
Riboflavin (B2)21%

Good source of

10–19% of the daily value

Thiamine18%
Niacin17%
Calcium16%
Zinc13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 5 min

1
Defrost the edamame according to the package instructions.
2
Remove the tough ribs from the kale and chop the leaves into small, bite-sized pieces.
3
Place the kale in a mixing bowl, sprinkle with a dash of salt, and massage the leaves until they become darker green and fragrant.
4
In a separate bowl, whisk together olive oil, rice wine vinegar, ginger, soy sauce, lime juice, and garlic to make the vinaigrette.
5
Toss the vinaigrette with the kale and remaining salad ingredients, then serve.

Vitamins & minerals

Amounts for 1 serving (268 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	570 μg	63%
Vitamin C	146 mg	162%
Vitamin D	0 μg	0%
Vitamin E	5 mg	34%
Vitamin K	538 μg	449%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.3 mg	21%
Niacin	3 mg	17%
Vitamin B6	1 mg	41%
Folate (B9)	262 μg	65%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	26%
Choline	36 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	162 mg	16%
Iron	3 mg	39%
Potassium	971 mg	21%
Magnesium	85 mg	20%
Phosphorus	182 mg	26%
Zinc	1 mg	13%
Copper	1 mg	140%
Manganese	1 mg	45%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	692 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	6,377 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	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.2 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.1 g	—
Monounsaturated fats	15 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 309 calories

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

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Chopped Kale Salad with Edamame, Carrot and Avocado?

One serving of Chopped Kale Salad with Edamame, Carrot and Avocado (1 serving) has 309 calories, which works out to 115 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Chopped Kale Salad with Edamame, Carrot and Avocado high in protein?

Not especially. It has 9.2 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chopped Kale Salad with Edamame, Carrot and Avocado keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chopped Kale Salad with Edamame, Carrot and Avocado?

339 mg per serving.

How much sugar is in Chopped Kale Salad with Edamame, Carrot and Avocado?

6.8 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 (268 g)

Calories309

% Daily Value*

Total fat 23g	30%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 339mg	15%
Total carbohydrate 21g	8%
Dietary fiber 9.5g	34%
Total sugars 6.8g
Protein 9.2g

* 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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