⏱ 10 min totalKale and Feta Salad
Per 1 serving · 193 g · 5 ingredients
of a 2,000 cal day
- Protein11g18% of calories
- Carbs13g22% of calories
- Fat16g60% of calories
At a glance
One serving of Kale and Feta Salad (193 g) has 228 calories, with 11 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (22% DV), Vitamin A (80% DV) and Vitamin C (179% DV). Keep an eye on saturated fat, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin A80%
- Vitamin C179%
- Vitamin E21%
- Vitamin K792%
- Riboflavin (B2)37%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Thiamine18%
- Niacin11%
- Pantothenic acid10%
- Potassium15%
- Magnesium17%
Watch
20%+ of the daily value
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup, chopped Kale
1 tbsp Red wine vinegar
½ tbsp Olive oil
⅛ tsp, leaves Oregano
¼ cup, crumbled Feta cheese
Directions
- 1
Add the chopped kale to a large bowl.
- 2
In a small bowl, whisk together the red wine vinegar, olive oil, and dried oregano until emulsified.
- 3
Pour the dressing over the kale and toss thoroughly to coat, massaging the kale gently for 1–2 minutes to soften.
- 4
Top with the feta and adjust seasoning if needed. For a more tender salad, let it rest 5–10 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (193 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 717 μg | 80% |
| Vitamin C | 161 mg | 179% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 950 μg | 792% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 201 μg | 50% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 389 mg | 39% |
| Iron | 2 mg | 29% |
| Potassium | 689 mg | 15% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 251 mg | 36% |
| Zinc | 2 mg | 17% |
| Copper | 2 mg | 225% |
| Manganese | 1 mg | 39% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,945 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 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 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 | 7 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 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 | 0.2 μg | — |
Burning 228 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Kale and Feta Salad?
One serving of Kale and Feta Salad (1 serving) has 228 calories, which works out to 118 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Kale and Feta Salad high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 18% 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 Kale and Feta Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 22% 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 and Feta Salad?
396 mg per serving.
How much sugar is in Kale and Feta Salad?
4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving