⏱ 50 min totalLacinato Kale and Ricotta Salata Salad
Per 1 serving · 72 g · 7 ingredients
of a 2,000 cal day
- Protein3.1g9% of calories
- Carbs5.3g16% of calories
- Fat11g75% of calories
- ✓ Low sodium
At a glance
One serving of Lacinato Kale and Ricotta Salata Salad (72 g) has 128 calories, with 3.1 g of protein, 5.3 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (75% of calories). It is high in Vitamin A (26% DV), Vitamin C (61% DV) and Vitamin K (268% DV).
High in
20%+ of the daily value
- Vitamin A26%
- Vitamin C61%
- Vitamin K268%
- Copper74%
Good source of
10–19% of the daily value
- Vitamin E14%
- Vitamin B610%
- Folate (B9)17%
- Iron10%
- Manganese14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
⅔ cup, chopped Kale- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅓ tbsp chopped Shallots
¼ tbsp Lemon juice
⅓ oz Ricotta cheese
Directions
- 1
Working in batches, cut kale crosswise into very thin slices. Coarsely grate ricotta.
- 2
Whisk together shallot, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
- 3
Toss kale and ricotta in a large bowl with enough dressing to coat well, then season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (72 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 233 μg | 26% |
| Vitamin C | 55 mg | 61% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 321 μg | 268% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 66 μg | 17% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 95 mg | 9% |
| Iron | 1 mg | 10% |
| Potassium | 247 mg | 5% |
| Magnesium | 23 mg | 6% |
| Phosphorus | 61 mg | 9% |
| Zinc | 0.4 mg | 4% |
| Copper | 1 mg | 74% |
| Manganese | 0.3 mg | 14% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 2,650 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 10 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 128 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 24minWalking (3.5 mph)
- 15minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Lacinato Kale and Ricotta Salata Salad?
One serving of Lacinato Kale and Ricotta Salata Salad (1 serving) has 128 calories, which works out to 178 calories per 100 g. That is about 6.4% of a 2,000-calorie day.
Is Lacinato Kale and Ricotta Salata Salad high in protein?
Not especially. It has 3.1 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 Lacinato Kale and Ricotta Salata Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lacinato Kale and Ricotta Salata Salad?
124 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lacinato Kale and Ricotta Salata Salad?
1.4 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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