⏱ 25 min total

Raw Kale Salad with Balsamic

Name: Raw Kale Salad with Balsamic
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Pine nuts; ⅛ tsp Salt; ⅛ tbsp Rice wine vinegar; ¹⁄₁₆ cup Balsamic vinegar; ⅛ tbsp Honey; ⅜ tbsp Olive oil; ¹⁄₁₆ cup Cranberries; ¹⁄₁₆ cup Parmesan cheese; ½ cup, chopped Kale; ¹⁄₁₆ tsp Black pepper

Per 1 serving · 64 g · 10 ingredients

Calories

137

7%
of a 2,000 cal day

Protein
3.2g
9% of calories
Carbs
11g
29% of calories
Fat
10g
62% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Raw Kale Salad with Balsamic (64 g) has 137 calories, with 3.2 g of protein, 11 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin C (45% DV), Vitamin K (202% DV) and copper (65% DV).

Per 100 g

214cal

medium energy density

Protein per 100 cal

2.3g

Net carbs

carbs minus fiber

Fiber

1.7g

6.8 g sugar

High in

20%+ of the daily value

Vitamin C45%
Vitamin K202%
Copper65%
Manganese33%

Good source of

10–19% of the daily value

Vitamin A19%
Vitamin E12%
Folate (B9)12%
Iron12%
Phosphorus12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 25 min

1
Heat a small skillet over medium-high heat. Spread the pine nuts in an even layer and cook, stirring occasionally, until lightly browned. Remove to a bowl to cool. Be cautious as nuts can burn quickly.
2
Remove the tough midrib from each kale leaf and discard. Slice the leaves crosswise into thin, 1/4-inch wide slices. Stack and roll the leaves into a cigar shape for easier slicing. Place the kale slices into a large bowl.
3
In a smaller bowl, whisk together the balsamic vinegar, olive oil, rice vinegar, honey, salt, and pepper. Toss the kale with the toasted pine nuts, dried cranberries, and dressing 30 minutes to an hour before serving. Stir in the grated Parmesan cheese right before serving.

Vitamins & minerals

Amounts for 1 serving (64 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	173 μg	19%
Vitamin C	40 mg	45%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	243 μg	202%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	5%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	7%
Folate (B9)	49 μg	12%
Vitamin B12	0 μg	1%
Pantothenic acid	0.1 mg	1%
Choline	4 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	86 mg	9%
Iron	1 mg	12%
Potassium	214 mg	5%
Magnesium	33 mg	8%
Phosphorus	84 mg	12%
Zinc	1 mg	6%
Copper	1 mg	65%
Manganese	1 mg	33%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	18 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	1,989 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	3 g	—
Proline	0.2 g	—
Retinol	6 μg	—
Serine	0.1 g	—
Starch	0.1 g	—
Sucrose	0.2 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 137 calories

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

26min
Walking (3.5 mph)
16min
Cycling (moderate)
11min
Running (6 mph)
19min
Swimming laps

Common questions

How many calories are in Raw Kale Salad with Balsamic?

One serving of Raw Kale Salad with Balsamic (1 serving) has 137 calories, which works out to 214 calories per 100 g. That is about 6.8% of a 2,000-calorie day.

Is Raw Kale Salad with Balsamic high in protein?

Not especially. It has 3.2 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 Raw Kale Salad with Balsamic keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 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 Raw Kale Salad with Balsamic?

348 mg per serving.

How much sugar is in Raw Kale Salad with Balsamic?

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

Nutrition Facts

Serving size1 serving (64 g)

Calories137

% Daily Value*

Total fat 10g	13%
Saturated fat 1.4g	7%
Trans fat 0g
Cholesterol 1.8mg	1%
Sodium 348mg	15%
Total carbohydrate 11g	4%
Dietary fiber 1.7g	6%
Total sugars 6.8g
Protein 3.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all