⏱ 40 min total

Roasted Sweet Potato and Kale Salad

Name: Roasted Sweet Potato and Kale Salad
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ sweetpotato, 5" long Sweet potato; ¾ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ medium Onion; ½ cloves, minced Garlic; 1 cup, chopped Kale; ½ tbsp Red wine vinegar; ¼ tsp Thyme

Per 1 serving · 179 g · 9 ingredients

Calories

193

10%
of a 2,000 cal day

Protein
4.3g
8% of calories
Carbs
22g
44% of calories
Fat
11g
48% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Roasted Sweet Potato and Kale Salad (179 g) has 193 calories, with 4.3 g of protein, 22 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (48% of calories). It is high in Vitamin A (88% DV), Vitamin C (94% DV) and Vitamin K (400% DV).

Per 100 g

108cal

low energy density

Protein per 100 cal

2.2g

Net carbs

17g

carbs minus fiber

Fiber

4.9g

5.4 g sugar

High in

20%+ of the daily value

Vitamin A88%
Vitamin C94%
Vitamin K400%
Vitamin B629%
Folate (B9)27%
Iron20%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E18%
Thiamine12%
Riboflavin (B2)10%
Pantothenic acid12%
Calcium13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 20 min

1
Preheat the oven to 400°F. Toss the sweet potatoes with two-thirds of olive oil, salt, and pepper in a bowl. Arrange them evenly on a baking sheet.
2
Roast sweet potatoes until tender, about 20 to 25 minutes. Set aside to cool to room temperature.
3
Heat the remaining olive oil in a large skillet over medium heat. Cook the onion and garlic until the onion is golden brown, about 15 minutes. Add the kale and cook until wilted and tender.
4
Transfer the kale mixture to a bowl and cool to room temperature.
5
Combine the sweet potatoes, kale mixture, red wine vinegar, and thyme in a bowl. Season with salt and pepper, and gently stir to combine.

Vitamins & minerals

Amounts for 1 serving (179 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	796 μg	88%
Vitamin C	85 mg	94%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	480 μg	400%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	7%
Vitamin B6	0.4 mg	29%
Folate (B9)	107 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	131 mg	13%
Iron	2 mg	20%
Potassium	599 mg	13%
Magnesium	52 mg	12%
Phosphorus	103 mg	15%
Zinc	1 mg	6%
Copper	1 mg	123%
Manganese	1 mg	29%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	41 μg	—
Arginine	0.2 g	—
Aspartic acid	0.5 g	—
Beta carotene	9,508 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 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 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	8 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.2 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 193 calories

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

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Roasted Sweet Potato and Kale Salad?

One serving of Roasted Sweet Potato and Kale Salad (1 serving) has 193 calories, which works out to 108 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Roasted Sweet Potato and Kale Salad high in protein?

Not especially. It has 4.3 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Sweet Potato and Kale Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Sweet Potato and Kale Salad?

102 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Roasted Sweet Potato and Kale Salad?

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

Nutrition Facts

Serving size1 serving (179 g)

Calories193

% Daily Value*

Total fat 11g	14%
Saturated fat 1.5g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 102mg	4%
Total carbohydrate 22g	8%
Dietary fiber 4.9g	18%
Total sugars 5.4g
Protein 4.3g

* 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

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