⏱ 30 min totalCreamy and Colorful Raw Kale Salad
Per 1 serving · 353 g · 10 ingredients
of a 2,000 cal day
- Protein13g13% of calories
- Carbs33g33% of calories
- Fat24g54% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Creamy and Colorful Raw Kale Salad (353 g) has 358 calories, with 13 g of protein, 33 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (26% DV), dietary fiber (52% DV) and Vitamin A (105% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber52%
- Vitamin A105%
- Vitamin C201%
- Vitamin E32%
- Vitamin K810%
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 cloves, minced Garlic
½ fruit Avocado
1 tbsp Lemon juice- 🥄⅝ tbsp Water
- 🥄¼ dash Salt
¼ dash Black pepper
2 cup, chopped Kale
¼ cup chopped Carrots
⅛ cup Pepitas
¼ medium Apple
Directions
- 1
Mince the garlic clove using a food processor.
- 2
Add the avocados, lemon juice, water, salt, and pepper to the food processor. Process until the mixture is completely smooth and creamy.
- 3
In a large bowl, combine the chopped kale, carrots, pumpkin seeds, and chopped apple.
- 4
Pour the avocado dressing over the salad and toss with tongs, ensuring all the leaves are evenly coated.
- 5
Cover the bowl with plastic wrap and refrigerate for at least 20 minutes to allow the flavors to meld before serving.
Vitamins & minerals
Amounts for 1 serving (353 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 946 μg | 105% |
| Vitamin C | 181 mg | 201% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 972 μg | 810% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 290 μg | 73% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 236 mg | 24% |
| Iron | 4 mg | 52% |
| Potassium | 1,446 mg | 31% |
| Magnesium | 195 mg | 46% |
| Phosphorus | 393 mg | 56% |
| Zinc | 3 mg | 25% |
| Copper | 2 mg | 267% |
| Manganese | 2 mg | 78% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1,209 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 10,670 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 358 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Creamy and Colorful Raw Kale Salad?
One serving of Creamy and Colorful Raw Kale Salad (1 serving) has 358 calories, which works out to 101 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Creamy and Colorful Raw Kale Salad high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 13% 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 Creamy and Colorful Raw Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 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 Creamy and Colorful Raw Kale Salad?
121 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Creamy and Colorful Raw Kale Salad?
11 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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