⏱ 5 min totalLemon and Avocado Kale Salad
Per 1 serving · 135 g · 6 ingredients
of a 2,000 cal day
- Protein5g9% of calories
- Carbs12g21% of calories
- Fat17g70% of calories
- ✓ Cholesterol free
At a glance
One serving of Lemon and Avocado Kale Salad (135 g) has 201 calories, with 5 g of protein, 12 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (70% of calories). It is high in dietary fiber (22% DV), Vitamin A (38% DV) and Vitamin C (98% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin A38%
- Vitamin C98%
- Vitamin E22%
- Vitamin K408%
- Vitamin B625%
Good source of
10–19% of the daily value
- Thiamine10%
- Riboflavin (B2)12%
- Niacin12%
- Pantothenic acid16%
- Calcium11%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale
⅛ lemon yields Lemon juice
¼ tbsp Olive oil- 🥄¹⁄₁₆ tsp Salt
¼ fruit Avocado
¹⁄₁₆ cup Pine nuts
Directions
- 1
Destem and chop kale. Place in a large bowl.
- 2
Coat the kale with lemon juice and allow to sit for about 5 minutes.
- 3
Add the olive oil, salt, sliced avocado, and pine nuts to the bowl. Combine and serve.
Vitamins & minerals
Amounts for 1 serving (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 339 μg | 38% |
| Vitamin C | 88 mg | 98% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 489 μg | 408% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 2 mg | 22% |
| Potassium | 629 mg | 13% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 137 mg | 20% |
| Zinc | 1 mg | 11% |
| Copper | 1 mg | 134% |
| Manganese | 1 mg | 55% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 4,004 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 | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 201 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Lemon and Avocado Kale Salad?
One serving of Lemon and Avocado Kale Salad (1 serving) has 201 calories, which works out to 149 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Lemon and Avocado Kale Salad high in protein?
Not especially. It has 5 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 Lemon and Avocado Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon and Avocado Kale Salad?
175 mg per serving.
How much sugar is in Lemon and Avocado Kale Salad?
2.3 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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