⏱ 30 min total

Roasted Sweet Potato and Kale Salad

Name: Roasted Sweet Potato and Kale Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 cup, cubes Sweet potato; 1 tbsp Olive oil; ¼ tsp Paprika; ⅛ tsp Salt; 2 cup, chopped Kale

Per 1 serving · 282 g · 5 ingredients

Calories

301

15%
of a 2,000 cal day

Protein
7.9g
10% of calories
Carbs
39g
49% of calories
Fat
15g
42% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Roasted Sweet Potato and Kale Salad (282 g) has 301 calories, with 7.9 g of protein, 39 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (49% of calories). It is high in dietary fiber (32% DV), Vitamin A (181% DV) and Vitamin C (182% DV).

Per 100 g

107cal

low energy density

Protein per 100 cal

2.6g

Net carbs

30g

carbs minus fiber

Fiber

8.6 g sugar

High in

20%+ of the daily value

Dietary fiber32%
Vitamin A181%
Vitamin C182%
Vitamin E30%
Vitamin K796%
Thiamine21%

Good source of

10–19% of the daily value

Niacin13%
Zinc11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F and line a baking sheet.
2
Peel and cut the sweet potatoes into bite-size cubes.
3
In a large bowl, toss the sweet potato cubes with half of the olive oil, the smoked paprika, and salt until evenly coated.
4
Spread on the baking sheet in a single layer and roast until tender and lightly crisp at the edges, about 20 minutes.
5
Meanwhile, place the chopped kale in a large bowl, drizzle with the remaining olive oil, and massage with your hands until the leaves darken and soften, 1–2 minutes.
6
Let the roasted sweet potatoes cool slightly, then add to the bowl with the kale and toss to combine. Serve warm or at room temperature.

Vitamins & minerals

Amounts for 1 serving (282 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,626 μg	181%
Vitamin C	164 mg	182%
Vitamin D	0 μg	0%
Vitamin E	4 mg	30%
Vitamin K	955 μg	796%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.3 mg	20%
Niacin	2 mg	13%
Vitamin B6	1 mg	50%
Folate (B9)	204 μg	51%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	242 mg	24%
Iron	3 mg	37%
Potassium	1,118 mg	24%
Magnesium	97 mg	23%
Phosphorus	187 mg	27%
Zinc	1 mg	11%
Copper	2 mg	244%
Manganese	1 mg	53%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	85 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	19,396 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 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	17 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 301 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
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 301 calories, which works out to 107 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Roasted Sweet Potato and Kale Salad high in protein?

Not especially. It has 7.9 g of protein per serving, and protein supplies 10% 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 30 g of net carbs and 49% 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?

415 mg per serving.

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

8.6 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 (282 g)

Calories301

% Daily Value*

Total fat 15g	19%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 415mg	18%
Total carbohydrate 39g	14%
Dietary fiber 9g	32%
Total sugars 8.6g
Protein 7.9g

* 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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