Super Summer Kale Salad Recipe With Nutrition Data and Calorie Count

Super Summer Kale Salad

Fresh kale salad with blueberries and nuts.

Yields:

8 servings

Prep Time:

40 mins

Cook Time:

mins

Meal Type:

Side Dish
Salad and Salad Dressing
Lunch

Ingredients

8 oz kale
1 small red onion
1 cup shredded carrots
6 tbsps blueberries
1/2 cup dried cranberries
1/2 cup cashew halves & pieces
1/2 cup hulled roasted unsalted hulled sunflower seeds
1/3 cup sugar
1/2 cup apple cider vinegar
1/2 tsp salt
1/2 tsp black pepper
1/4 cup extra virgin olive oil

Directions

Chop kale (stems removed).
In a large bowl add kale, onion, carrots, blueberries, dried cranberries, cashews (smashed into bits) and shelled sunflower seeds. Set aside.
Whisk together oil, vinegar, salt, pepper and sugar to make dressing.
Pour dressing onto salad and toss.
Refrigerate for about an hour before serving.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 249

% Daily Value*

Total Fat

Amount Per Serving 15.08g

% Daily Value 19%
- Saturated Fat
  
  Amount Per Serving 2.186g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 3.726g
- Monounsaturated Fat
  
  Amount Per Serving 5.63g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 196mg

% Daily Value 9%
Total Carbohydrate

Amount Per Serving 28.58g

% Daily Value 10%
- Dietary Fiber
  
  Amount Per Serving 3.2g
  
  % Daily Value 11%
- Total Sugars
  
  Amount Per Serving 18.61g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 4.2g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 24mcg

% Daily Value 3%
Vitamin C

Amount Per Serving 40mg

% Daily Value 44%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 5mg

% Daily Value 28%
Potassium

Amount Per Serving 180mg

% Daily Value 4%

Nutrition summary:

Calories 249 KCal
Fat 15.08 g
Carbs 28.58 g
Protein 4.2 g

There are 249 calories in 1 serving of Super Summer Kale Salad.

How long would it take to burn off 249 KCal?
Basketball	25 minutes
Cycling (10 MPH)	34 minutes
Jogging	20 minutes
Running	16 minutes
Swimming (crawl, moderate pace)	24 minutes
Walking	29 minutes
Weight Training	29 minutes
Values estimated based on person weighing 160 lbs.