⏱ 8 min totalKale Avocado Salad
Per 1 serving · 366 g · 5 ingredients
of a 2,000 cal day
- Protein9.9g9% of calories
- Carbs31g28% of calories
- Fat31g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Kale Avocado Salad (366 g) has 394 calories, with 9.9 g of protein, 31 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (63% of calories). It is high in dietary fiber (66% DV), Vitamin A (76% DV) and Vitamin C (214% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Dietary fiber66%
- Vitamin A76%
- Vitamin C214%
- Vitamin E42%
- Vitamin K822%
- Thiamine24%
Good source of
10–19% of the daily value
- Zinc19%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Chop the kale into bite-sized pieces.
- 2
Mash the avocado into the kale to help tenderize it.
- 3
Add lemon juice, approximately 2 tablespoons from a small to medium lemon.
- 4
Season with salt and black pepper to taste.
- 5
Toss the salad once more and serve immediately. Enjoy!
Vitamins & minerals
Amounts for 1 serving (366 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 684 μg | 76% |
| Vitamin C | 193 mg | 214% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 987 μg | 822% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 358 μg | 89% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 58% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 227 mg | 23% |
| Iron | 3 mg | 39% |
| Potassium | 1,665 mg | 35% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 230 mg | 33% |
| Zinc | 2 mg | 19% |
| Copper | 2 mg | 264% |
| Manganese | 1 mg | 51% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 121 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,067 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 394 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Kale Avocado Salad?
One serving of Kale Avocado Salad (1 serving) has 394 calories, which works out to 108 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Kale Avocado Salad high in protein?
Not especially. It has 9.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 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 Kale Avocado Salad?
220 mg per serving.
How much sugar is in Kale Avocado Salad?
5.1 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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