⏱ 15 min totalKale Salad With Apples and Cheddar
Per 1 serving · 155 g · 9 ingredients
of a 2,000 cal day
- Protein8.2g12% of calories
- Carbs14g20% of calories
- Fat21g69% of calories
At a glance
One serving of Kale Salad With Apples and Cheddar (155 g) has 267 calories, with 8.2 g of protein, 14 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin A (42% DV), Vitamin C (95% DV) and Vitamin E (27% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Vitamin A42%
- Vitamin C95%
- Vitamin E27%
- Vitamin K402%
- Folate (B9)26%
- Calcium24%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Riboflavin (B2)18%
- Vitamin B617%
- Iron16%
- Magnesium12%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale
⅛ oz (23 whole kernels) Almonds
¼ medium Apple
½ oz Cheddar cheese
½ tbsp Lemon juice- 🥄¼ dash Salt
¼ clove Garlic
1 tbsp Olive oil
½ tbsp Parmesan cheese
Directions
- 1
In a large bowl, combine the chopped kale, almonds, apple, and Cheddar cheese.
- 2
Whisk together the lemon juice, salt, pureed garlic, and olive oil. Pour over the salad and toss well to combine.
- 3
Sprinkle the Parmesan cheese over the top and serve immediately.
Vitamins & minerals
Amounts for 1 serving (155 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 379 μg | 42% |
| Vitamin C | 86 mg | 95% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 482 μg | 402% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 103 μg | 26% |
| Vitamin B12 | 0.2 μg | 6% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 242 mg | 24% |
| Iron | 1 mg | 16% |
| Potassium | 428 mg | 9% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 171 mg | 24% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 119% |
| Manganese | 1 mg | 24% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,997 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 42 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 267 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Kale Salad With Apples and Cheddar?
One serving of Kale Salad With Apples and Cheddar (1 serving) has 267 calories, which works out to 173 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Kale Salad With Apples and Cheddar high in protein?
Not especially. It has 8.2 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale Salad With Apples and Cheddar keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 20% 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 With Apples and Cheddar?
199 mg per serving.
How much sugar is in Kale Salad With Apples and Cheddar?
6.6 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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