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Kale Salad⏱ 10 min total
Recipes

Kale Salad

Per 1 serving · 220 g · 8 ingredients

Calories
205
10%
of a 2,000 cal day
  • Protein
    7.1g
    13% of calories
  • Carbs
    16g
    29% of calories
  • Fat
    15g
    59% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Kale Salad (220 g) has 205 calories, with 7.1 g of protein, 16 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (59% of calories). It is high in Vitamin A (61% DV), Vitamin C (178% DV) and Vitamin K (595% DV). Keep an eye on sodium and saturated fat, which provide 46% and 59% of the daily value.

Per 100 g
93cal
low energy density
Protein per 100 cal
3.5g
Net carbs
11g
carbs minus fiber
Fiber
4.8g
5.6 g sugar

High in

20%+ of the daily value

  • Vitamin A61%
  • Vitamin C178%
  • Vitamin K595%
  • Vitamin B634%
  • Folate (B9)41%
  • Iron27%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin E14%
  • Thiamine11%
  • Riboflavin (B2)14%
  • Niacin13%
  • Calcium17%

Watch

20%+ of the daily value

  • Sodium46%
  • Saturated fat59%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Massage coconut oil into kale. Add garlic and lemon juice. Add soy sauce to taste.

  2. 2

    Add chopped tomatoes and remaining veggies to taste. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (220 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A549 μg
61%
Vitamin C160 mg
178%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K714 μg
595%
Thiamine0.1 mg
11%
Riboflavin (B2)0.2 mg
14%
Niacin2 mg
13%
Vitamin B60.4 mg
34%
Folate (B9)164 μg
41%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline14 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium171 mg
17%
Iron2 mg
27%
Potassium705 mg
15%
Magnesium64 mg
15%
Phosphorus139 mg
20%
Zinc1 mg
8%
Copper2 mg
176%
Manganese1 mg
38%
Selenium2 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene99 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene6,437 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.4 g—
Lycopene958 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 205 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 39min
    Walking (3.5 mph)
  • 25min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 29min
    Swimming laps

Common questions

How many calories are in Kale Salad?

One serving of Kale Salad (1 serving) has 205 calories, which works out to 93 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Kale Salad high in protein?

Not especially. It has 7.1 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 29% 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 Salad?

1064 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Kale Salad?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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