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Simple Kale Salad⏱ 15 min total
Recipes

Simple Kale Salad

Per 1 serving · 86 g · 7 ingredients

Calories
116
6%
of a 2,000 cal day
  • Protein
    4.5g
    14% of calories
  • Carbs
    9.4g
    29% of calories
  • Fat
    8.2g
    57% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Simple Kale Salad (86 g) has 116 calories, with 4.5 g of protein, 9.4 g of carbohydrates and 8.2 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin A (38% DV), Vitamin C (92% DV) and Vitamin K (395% DV).

Per 100 g
136cal
low energy density
Protein per 100 cal
3.9g
Net carbs
6g
carbs minus fiber
Fiber
3.3g
2.9 g sugar

High in

20%+ of the daily value

  • Vitamin A38%
  • Vitamin C92%
  • Vitamin K395%
  • Folate (B9)26%
  • Iron23%
  • Copper128%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Vitamin E10%
  • Thiamine16%
  • Riboflavin (B2)10%
  • Vitamin B616%
  • Calcium14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 min
  1. 1

    Wash kale and tear leaves from stalks

  2. 2

    Tear leaves into smaller pieces

  3. 3

    Combine other ingredients in bowl

  4. 4

    Combine dressing with kale

Vitamins & minerals

Amounts for 1 serving (86 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A341 μg
38%
Vitamin C82 mg
92%
Vitamin D0 μg
0%
Vitamin E2 mg
10%
Vitamin K474 μg
395%
Thiamine0.2 mg
16%
Riboflavin (B2)0.1 mg
10%
Niacin1 mg
7%
Vitamin B60.2 mg
16%
Folate (B9)105 μg
26%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
3%
Choline3 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium140 mg
14%
Iron2 mg
23%
Potassium377 mg
8%
Magnesium41 mg
10%
Phosphorus129 mg
18%
Zinc1 mg
7%
Copper1 mg
128%
Manganese1 mg
25%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene4,033 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats4 g—
Phenylalanine0.2 g—
Polyunsaturated fats3 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 116 calories

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

  • 22min
    Walking (3.5 mph)
  • 14min
    Cycling (moderate)
  • 10min
    Running (6 mph)
  • 16min
    Swimming laps

Common questions

How many calories are in Simple Kale Salad?

One serving of Simple Kale Salad (1 serving) has 116 calories, which works out to 136 calories per 100 g. That is about 5.8% of a 2,000-calorie day.

Is Simple Kale Salad high in protein?

Not especially. It has 4.5 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Simple Kale Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 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 Simple Kale Salad?

269 mg per serving.

How much sugar is in Simple Kale Salad?

2.9 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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