Green Kale Salad

Green Kale Salad
Fat 24%Carbs 55%Protein 21%
Percent Calories

½ serving of green kale salad contains 38 Calories. The macronutrient breakdown is 55% carbs, 24% fat, and 21% protein. This is a good source of fiber (8% of your Daily Value), potassium (5% of your Daily Value), and vitamin a (15% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes

Ingredients

  • Kale

    Raw

    ⅓ cup, chopped or 22g

  • Olive oil

    Salad or cooking

    ³⁄₁₆ tsp or 0.8g

  • Garlic

    Raw

    ¹⁄₁₆ cloves, minced or 0.3g

  • Salt

    Table

    ¹⁄₁₆ tsp or 0.4g

  • Pepper

    Spices, black

    ¹⁄₁₆ tsp or 0.2g

  • Celery

    Raw

    ³⁄₁₆ stalks, large (11 inches long) or 11g

  • Green bell pepper

    Sweet, green, raw

    ¹⁄₁₆ large (2-1/4 per lb, approx 3-3/4" long, or 14g

  • Zucchini

    Summer squash, includes skin, raw

    ¹⁄₁₆ medium or 8g

  • Cucumber

    With peel, raw

    ¹⁄₁₆ cucumber or 13g

  • Broccoli

    Raw

    ¹⁄₁₆ cup chopped or 8g

  • Peas

    Green, frozen, unprepared

    ¹⁄₁₆ cup or 11g

  • Alfalfa sprouts

    Sprouted seeds, raw

    ¹⁄₁₆ cup or 3g

Directions

  1. Microwave peas until just defrosted and set aside. Chop and prep other vegetables.
  2. Add kale, olive oil, garlic, salt, and black pepper to a large bowl. Mix well so that kale is fully coated.
  3. Add remaining ingredients to the bowl and mix. Serve immediately.

Nutrition Facts

For ½ serving of green kale salad (90g)

NutrientValue%DV
Calories38
Fats1g 1%
Saturated fats0.2g 1%
Trans fats0g
Cholesterol0mg 0%
Sodium179mg 8%
Carbs6g 2%
Net carbs4g
Fiber2g 8%
Sugar2g
Protein2g
Calcium51mg 5%
Iron1mg 9%
Potassium248mg 5%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene21μg
Beta carotene1563μg
Caffeine0mg
Choline8mg 1%
Copper0.4mg 41%
Fluoride1μg
Folate (B9)51μg 13%
Lycopene0μg
Magnesium22mg 5%
Manganese0.3mg 12%
Niacin1mg 4%
Pantothenic acid0.2mg 5%
Phosphorus49mg 7%
Retinol0μg
Riboflavin (B2)0.1mg 5%
Selenium1μg 1%
Theobromine0mg
Thiamine0.1mg 6%
Vitamin A IU2641IU
Vitamin A132μg 15%
Vitamin B120μg 0%
Vitamin B60.1mg 10%
Vitamin C49mg 54%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 4%
Vitamin K176μg 147%
Zinc0.4mg 3%
Sugars
Sugar2g
Sucrose1g
Glucose0.4g
Fructose0.5g
Lactose0g
Maltose0g
Galactose0.1g
Starch1g
Fats
Saturated fats0.2g 1%
Monounsaturated fats1g
Polyunsaturated fats0.2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.1g
Aspartic acid0.2g
Cystine0g
Glutamic acid0.3g
Glycine0.1g
Histidine0g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.1g
Lysine0.1g
Methionine0g
Phenylalanine0.1g
Proline0.1g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0g
Valine0.1g

Similar Foods