⏱ 15 min totalKale Salad with Lemon Dressing
Per 1 serving · 350 g · 12 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs38g31% of calories
- Fat31g56% of calories
At a glance
One serving of Kale Salad with Lemon Dressing (350 g) has 459 calories, with 16 g of protein, 38 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (32% DV), dietary fiber (50% DV) and Vitamin A (76% DV). Keep an eye on sodium and saturated fat, which provide 22% and 23% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber50%
- Vitamin A76%
- Vitamin C190%
- Vitamin E34%
- Vitamin K803%
Good source of
10–19% of the daily value
- Niacin15%
- Selenium11%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup, chopped Kale
¼ lemon Lemon zest
¼ lemon yields Lemon juice
¼ tbsp Maple syrup
¼ tsp Dijon mustard
¼ cloves, minced Garlic
¼ dash Black pepper
1 tbsp Olive oil
½ cup Chickpeas
¼ fruit Avocado
¹⁄₁₆ cup, chopped English walnuts
1 tbsp Parmesan cheese
Directions
- 1
Rinse, pat dry, and chop or tear the kale into pieces. Refrigerate until ready to use.
- 2
In a mixing bowl, whisk together lemon juice, lemon zest, maple syrup, Dijon mustard, garlic, salt, and pepper. Gradually whisk in olive oil to create a creamy dressing. Alternatively, combine all dressing ingredients in a mason jar and shake well.
- 3
Pour the dressing over the kale and massage for a few minutes until the leaves soften and are well-coated.
- 4
Add chickpeas, avocado, walnuts, and Parmesan cheese to the kale. Toss to combine and serve.
Vitamins & minerals
Amounts for 1 serving (350 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 686 μg | 76% |
| Vitamin C | 171 mg | 190% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 963 μg | 803% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 270 μg | 67% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 327 mg | 33% |
| Iron | 4 mg | 51% |
| Potassium | 1,141 mg | 24% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 311 mg | 44% |
| Zinc | 2 mg | 21% |
| Copper | 2 mg | 264% |
| Manganese | 2 mg | 100% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 84 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,989 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 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 | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 459 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Kale Salad with Lemon Dressing?
One serving of Kale Salad with Lemon Dressing (1 serving) has 459 calories, which works out to 131 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Kale Salad with Lemon Dressing high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% 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 Salad with Lemon Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 31% 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 Lemon Dressing?
504 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale Salad with Lemon Dressing?
6.9 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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