⏱ 15 min totalGreen Kale Salad
Per 1 serving · 270 g · 12 ingredients
of a 2,000 cal day
- Protein6.7g21% of calories
- Carbs17g55% of calories
- Fat3.4g24% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Green Kale Salad (270 g) has 112 calories, with 6.7 g of protein, 17 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (55% of calories). It is high in dietary fiber (23% DV), Vitamin A (44% DV) and Vitamin C (163% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A44%
- Vitamin C163%
- Vitamin K440%
- Vitamin B631%
- Folate (B9)38%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine18%
- Riboflavin (B2)15%
- Niacin11%
- Pantothenic acid15%
- Calcium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale
½ tsp Olive oil
¼ clove Garlic- 🥄¼ dash Salt
¼ dash Black pepper
½ stalks, large (11 inches long) Celery
¼ large (2-1/4 per lb, approx 3-3/4" long, Green bell pepper
⅛ medium Zucchini
⅛ cucumber Cucumber
¼ cup chopped Broccoli
¼ cup Green peas
¼ cup Alfalfa sprouts
Directions
- 1
If not already thawed, microwave the peas until just defrosted and set aside. Chop and prep other vegetables.
- 2
Add kale, olive oil, garlic, salt, and black pepper to a large bowl. Mix well so that kale is fully coated.
- 3
Add remaining ingredients to the bowl and mix. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 396 μg | 44% |
| Vitamin C | 147 mg | 163% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 528 μg | 440% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 154 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 150 mg | 15% |
| Iron | 2 mg | 27% |
| Potassium | 736 mg | 16% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 145 mg | 21% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 123% |
| Manganese | 1 mg | 34% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,689 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 112 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Green Kale Salad?
One serving of Green Kale Salad (1 serving) has 112 calories, which works out to 42 calories per 100 g. That is about 5.6% of a 2,000-calorie day.
Is Green Kale Salad high in protein?
Not especially. It has 6.7 g of protein per serving, and protein supplies 21% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Green Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Green Kale Salad?
138 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Green Kale Salad?
6.2 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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