⏱ 15 min totalKale Caesar Salad
Per 1 serving · 131 g · 15 ingredients
of a 2,000 cal day
- Protein13g15% of calories
- Carbs8.9g10% of calories
- Fat30g75% of calories
At a glance
One serving of Kale Caesar Salad (131 g) has 353 calories, with 13 g of protein, 8.9 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (26% DV), Vitamin A (34% DV) and Vitamin C (32% DV). Keep an eye on sodium and saturated fat, which provide 32% and 41% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Vitamin A34%
- Vitamin C32%
- Vitamin E20%
- Vitamin K147%
- Folate (B9)21%
Good source of
10–19% of the daily value
- Riboflavin (B2)15%
- Vitamin B1218%
- Iron17%
- Zinc11%
- Selenium19%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ clove Garlic
1 tbsp Olive oil
½ tbsp Mayonnaise
¼ tsp Prepared horseradish
½ tsp Worcestershire sauce
½ anchovies European anchovy- 🥄¼ dash Salt
¼ dash Black pepper
1 tbsp Lemon juice
¼ cup, chopped Kale
¾ cup shredded Romaine lettuce- ½ tsp Olive oil
¼ medium Radishes
1 oz Parmesan cheese
2 tbsp Croutons
Directions
- 1
In a blender, combine the garlic, olive oil, mayonnaise, horseradish, Worcestershire, anchovies, a pinch of salt and pepper, and the lemon juice. Blend until smooth and creamy. Taste and adjust seasoning.
- 2
Place the kale and romaine in a large bowl. Drizzle the kale with the remaining olive oil and massage briefly until slightly softened, then add the sliced radishes and half of the Parmesan. Toss with enough dressing to coat.
- 3
Top with the croutons and the remaining Parmesan and serve right away.
Vitamins & minerals
Amounts for 1 serving (131 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 304 μg | 34% |
| Vitamin C | 28 mg | 32% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 176 μg | 147% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 409 mg | 41% |
| Iron | 1 mg | 17% |
| Potassium | 266 mg | 6% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 253 mg | 36% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 34% |
| Manganese | 0.2 mg | 9% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,858 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 | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 65 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Kale Caesar Salad?
One serving of Kale Caesar Salad (1 serving) has 353 calories, which works out to 269 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Kale Caesar Salad high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 15% 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 Caesar Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% 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 Caesar Salad?
735 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale Caesar Salad?
2.1 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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