⏱ 45 min totalGarlicky Kale and Farro Salad with Poached Egg
Per 1 serving · 243 g · 12 ingredients
of a 2,000 cal day
- Protein14g13% of calories
- Carbs29g28% of calories
- Fat27g59% of calories
At a glance
One serving of Garlicky Kale and Farro Salad with Poached Egg (243 g) has 390 calories, with 14 g of protein, 29 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (27% DV), dietary fiber (32% DV) and Vitamin A (47% DV). Keep an eye on saturated fat and cholesterol, which provide 23% and 62% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber32%
- Vitamin A47%
- Vitamin C102%
- Vitamin E30%
- Vitamin K414%
Good source of
10–19% of the daily value
- Thiamine10%
- Niacin11%
- Vitamin B1218%
- Calcium15%
- Potassium17%
- Magnesium14%
Watch
20%+ of the daily value
- Saturated fat23%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ cup Farro
1 tbsp Olive oil
1 cloves, minced Garlic
1 cup, chopped Kale
1 large Egg
¾ tbsp chopped Chives
¼ fruit Avocado
¼ cup slices Radishes
1 tsp Red wine vinegar- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Rinse the farro and cook according to package directions.
- 2
In a medium-sized skillet, heat half of the olive oil over medium heat. Sauté the minced garlic for about 1 minute. Add the chopped kale and cook until wilted and tender, about 5 minutes, stirring often.
- 3
To poach the eggs, bring a pot of water to a simmer and create a gentle whirlpool. Crack each egg into a small bowl and gently slide into the water. Cook for 3-4 minutes until the whites are set and the yolks are runny.
- 4
Toss together the cooked farro and kale. Stir in the chives, avocado, and radishes. Divide among plates and top each with a poached egg.
- 5
Drizzle with red wine vinegar, remaining olive oil, and season with crushed red pepper flakes, salt, and pepper.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 423 μg | 47% |
| Vitamin C | 92 mg | 102% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 496 μg | 414% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 168 μg | 42% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 157 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 150 mg | 15% |
| Iron | 3 mg | 42% |
| Potassium | 812 mg | 17% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 199 mg | 28% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 127% |
| Manganese | 1 mg | 26% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,062 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 390 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Garlicky Kale and Farro Salad with Poached Egg?
One serving of Garlicky Kale and Farro Salad with Poached Egg (1 serving) has 390 calories, which works out to 161 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Garlicky Kale and Farro Salad with Poached Egg high in protein?
It provides a solid 14 g of protein per serving (27% 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 Garlicky Kale and Farro Salad with Poached Egg keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlicky Kale and Farro Salad with Poached Egg?
151 mg per serving.
How much sugar is in Garlicky Kale and Farro Salad with Poached Egg?
2.6 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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