⏱ 15 min totalKale Anchovy Salad
Per 1 serving · 113 g · 11 ingredients
of a 2,000 cal day
- Protein9.4g14% of calories
- Carbs17g25% of calories
- Fat18g60% of calories
At a glance
One serving of Kale Anchovy Salad (113 g) has 254 calories, with 9.4 g of protein, 17 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin A (42% DV), Vitamin C (91% DV) and Vitamin K (400% DV). Keep an eye on sodium and saturated fat, which provide 23% and 22% of the daily value.
High in
20%+ of the daily value
- Vitamin A42%
- Vitamin C91%
- Vitamin K400%
- Folate (B9)30%
- Calcium25%
- Iron22%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin E18%
- Thiamine14%
- Riboflavin (B2)17%
- Niacin10%
- Vitamin B617%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ anchovy European anchovy
¼ clove Garlic
¼ large yolk (separated from white) Egg yolk
½ tsp Lemon juice
½ tsp Dijon mustard
¾ tbsp Olive oil- 🥄½ dash Salt
½ dash Black pepper
1 cup, chopped Kale
⅜ cup Croutons
⅛ cup Parmesan cheese
Directions
- 1
Finely chop the anchovy and mince the garlic, then set them aside.
- 2
In a large mixing bowl, combine the egg yolk, lemon juice, mustard, garlic, and anchovy. Whisk briskly until the dressing is light and frothy. Gradually add the olive oil while continuing to whisk. Season with salt and pepper, then set aside.
- 3
Remove the large stems from the kale leaves, slice them in half lengthwise, and cut into thin ribbons.
- 4
Toss the kale with the dressing in the bowl and let it sit for 10 minutes to tenderize.
- 5
Just before serving, add the croutons and top with grated Parmesan cheese. Enjoy!
Vitamins & minerals
Amounts for 1 serving (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 375 μg | 42% |
| Vitamin C | 82 mg | 91% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 480 μg | 400% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 118 μg | 30% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 251 mg | 25% |
| Iron | 2 mg | 22% |
| Potassium | 386 mg | 8% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 179 mg | 26% |
| Zinc | 1 mg | 9% |
| Copper | 1 mg | 115% |
| Manganese | 1 mg | 24% |
| Selenium | 11 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,983 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 39 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 254 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Kale Anchovy Salad?
One serving of Kale Anchovy Salad (1 serving) has 254 calories, which works out to 224 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Kale Anchovy Salad high in protein?
Not especially. It has 9.4 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale Anchovy Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale Anchovy Salad?
535 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale Anchovy Salad?
2.4 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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