⏱ 50 min total

Roasted Sweet Potato, Kale and Pepitas Salad

Name: Roasted Sweet Potato, Kale and Pepitas Salad
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ sweetpotato, 5" long Sweet potato; ¼ tbsp Olive oil; ¼ tsp Maple syrup; ½ cloves, minced Garlic; ¹⁄₁₆ tsp Salt; 1 ½ cup, chopped Kale; ½ tbsp Olive oil; ¼ tbsp Apple cider vinegar; ¼ tsp Dijon mustard; ¼ tsp Maple syrup; ¼ dash Salt; ¼ dash Black pepper; ¹⁄₁₆ cup Pepitas; ¹⁄₁₆ cup, crumbled Feta cheese; ¹⁄₁₆ cup Tart cherries; ⅛ fl oz Lemonade concentrate; ⅛ cup Chickpeas

Per 1 serving · 248 g · 17 ingredients

Calories

346

17%
of a 2,000 cal day

Protein
11g
12% of calories
Carbs
40g
44% of calories
Fat
18g
44% of calories

Portion

At a glance

One serving of Roasted Sweet Potato, Kale and Pepitas Salad (248 g) has 346 calories, with 11 g of protein, 40 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (22% DV), dietary fiber (28% DV) and Vitamin A (110% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

140cal

low energy density

Protein per 100 cal

3.1g

Net carbs

33g

carbs minus fiber

Fiber

7.7g

16 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber28%
Vitamin A110%
Vitamin C139%
Vitamin E23%
Vitamin K597%

Good source of

10–19% of the daily value

Thiamine17%
Niacin13%
Pantothenic acid17%
Potassium19%
Zinc18%

Watch

20%+ of the daily value

Sodium20%

Ingredients

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

Directions

Prep 5 minCook 45 min

1
Preheat the oven to 375°F.
2
Place the cubed sweet potatoes on a baking sheet, drizzle with 1 tablespoon olive oil and maple syrup, then add garlic and salt. Toss to coat evenly.
3
Spread the sweet potato cubes evenly on the pan and roast for 35-45 minutes, stirring halfway through, until fork-tender.
4
While the sweet potatoes are roasting, chop the kale if not already done and place in a large bowl.
5
Prepare the dressing by whisking together olive oil, lemon juice, apple cider vinegar, Dijon mustard, and maple syrup until smooth.
6
Pour the dressing over the kale and massage gently with your hands to incorporate the flavors and soften the leaves.
7
Once the sweet potatoes are done, add them to the kale.
8
Divide into 4 salad bowls or serve in one large bowl for sharing.
9
Top with pumpkin seeds, feta, and chickpeas just before serving to maintain their crunch.

Vitamins & minerals

Amounts for 1 serving (248 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	990 μg	110%
Vitamin C	125 mg	139%
Vitamin D	0 μg	0%
Vitamin E	3 mg	23%
Vitamin K	717 μg	597%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.3 mg	23%
Niacin	2 mg	13%
Vitamin B6	1 mg	48%
Folate (B9)	164 μg	41%
Vitamin B12	0.1 μg	6%
Pantothenic acid	1 mg	17%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	242 mg	24%
Iron	3 mg	40%
Potassium	886 mg	19%
Magnesium	126 mg	30%
Phosphorus	286 mg	41%
Zinc	2 mg	18%
Copper	2 mg	196%
Manganese	2 mg	69%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	59 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	11,491 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	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	12 μg	—
Serine	0.5 g	—
Starch	8 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	2 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 346 calories

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

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

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

One serving of Roasted Sweet Potato, Kale and Pepitas Salad (1 serving) has 346 calories, which works out to 140 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Roasted Sweet Potato, Kale and Pepitas Salad high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Sweet Potato, Kale and Pepitas Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 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, Kale and Pepitas Salad?

461 mg per serving, which is high (20% or more of the 2,300 mg daily value).

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

16 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 (248 g)

Calories346

% Daily Value*

Total fat 18g	23%
Saturated fat 3.7g	18%
Trans fat 0g
Cholesterol 8.4mg	3%
Sodium 461mg	20%
Total carbohydrate 40g	15%
Dietary fiber 7.7g	28%
Total sugars 16g
Protein 11g

* 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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