Kale Salad Recipe With Nutrition Data and Calorie Count

Kale Salad

A tasty recipe that is high in vitamins A, C and K, and is also moderately anti-inflammatory.

Yields:

15 servings

Prep Time:

10 mins

Cook Time:

20 mins

Meal Type:

Side Dish
Salad and Salad Dressing
Lunch

Rating:

Ingredients

  • 12 oz kale
  • 3 cups carrots, shredded
  • 2 cups grape tomatoes, chopped
  • 1 avocado
  • 1 1/2 cups cooked quinoa
  • 1/4 cup balsamic vinegar
  • 1/2 cup light olive oil
  • 1 tsp salt
  • 1 tbsp black pepper
  • 1 cup cilantro

Directions

  • Cook quinoa according to directions and set aside.
  • Chop kale and avocado into bite-sized pieces.
  • Toss all ingredients together in a large bowl until the kale is well coated with the oil.
  • Notes: this salad will keep for several days in an air-tight container. To keep longer, prepare the balsamic vinaigrette (vinegar, oil, salt and pepper,) and pour over the salad only once you are ready to eat it. Also try adding other fresh herbs for an extra boost of flavor and nutrients such as parsley, chervil and mint.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 134
% Daily Value*
  • Total Fat
    Amount Per Serving 9.82g
    % Daily Value 13%
    • Saturated Fat
      Amount Per Serving 1.384g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.534g
    • Monounsaturated Fat
      Amount Per Serving 6.589g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 211mg
    % Daily Value 9%
  • Total Carbohydrate
    Amount Per Serving 11.02g
    % Daily Value 4%
    • Dietary Fiber
      Amount Per Serving 2.4g
      % Daily Value 9%
    • Total Sugars
      Amount Per Serving 2.1g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 2.26g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 21mcg
    % Daily Value 2%
  • Vitamin C
    Amount Per Serving 35mg
    % Daily Value 39%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 7mg
    % Daily Value 39%
  • Potassium
    Amount Per Serving 171mg
    % Daily Value 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 134 KCal
  • Fat 9.82 g
  • Carbs 11.02 g
  • Protein 2.26 g

There are 134 calories in 1 serving of Kale Salad.

How long would it take to burn off 134 KCal?

Basketball

13 minutes

Cycling (10 MPH)

18 minutes

Jogging

11 minutes

Running

9 minutes

Swimming (crawl, moderate pace)

13 minutes

Walking

15 minutes

Weight Training

15 minutes

Values estimated based on person weighing 160 lbs.

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