Green Kale Salad

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

1 serving of green kale salad contains 76 Calories. The macronutrient breakdown is 55% carbs, 24% fat, and 21% protein. This is a good source of fiber (16% of your Daily Value), potassium (11% of your Daily Value), and vitamin a (29% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes

Ingredients

  • Kale

    Raw

    ⅔ cup, chopped or 45g

  • Olive oil

    Salad or cooking

    ⅓ tsp or 2g

  • Garlic

    Raw

    ³⁄₁₆ cloves, minced or 0.5g

  • Salt

    Table

    ⅛ tsp or 0.8g

  • Pepper

    Spices, black

    ³⁄₁₆ tsp or 0.4g

  • Celery

    Raw

    ⅓ stalks, large (11 inches long) or 21g

  • Green bell pepper

    Sweet, green, raw

    ³⁄₁₆ large (2-1/4 per lb, approx 3-3/4" long, or 27g

  • Zucchini

    Summer squash, includes skin, raw

    ¹⁄₁₆ medium or 16g

  • Cucumber

    With peel, raw

    ¹⁄₁₆ cucumber or 25g

  • Broccoli

    Raw

    ³⁄₁₆ cup chopped or 15g

  • Peas

    Green, frozen, unprepared

    ³⁄₁₆ cup or 22g

  • Alfalfa sprouts

    Sprouted seeds, raw

    ³⁄₁₆ cup or 6g

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 1 serving of green kale salad (181g)

Nutrient Value %DV
Calories 76
Fats 2g 3%
Saturated fats 0.3g 2%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 357mg 16%
Carbs 12g 4%
Net carbs 7g
Fiber 4g 16%
Sugar 4g
Protein 5g
Calcium 101mg 10%
Iron 1mg 18%
Potassium 495mg 11%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 41μg
Beta carotene 3127μg
Caffeine 0mg
Choline 16mg 3%
Copper 1mg 82%
Fluoride 2μg
Folate (B9) 103μg 26%
Lycopene 0.1μg
Magnesium 43mg 10%
Manganese 1mg 24%
Niacin 1mg 8%
Pantothenic acid 0.5mg 9%
Phosphorus 97mg 14%
Retinol 0μg
Riboflavin (B2) 0.1mg 10%
Selenium 2μg 3%
Theobromine 0mg
Thiamine 0.1mg 12%
Vitamin A IU 5283IU
Vitamin A 264μg 29%
Vitamin B12 0μg 0%
Vitamin B6 0.3mg 21%
Vitamin C 98mg 109%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 1mg 8%
Vitamin K 353μg 294%
Zinc 1mg 7%
Sugars
Sugar 4g
Sucrose 1g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0.1g
Galactose 0.1g
Starch 1g
Fats
Saturated fats 0.3g 2%
Monounsaturated fats 1g
Polyunsaturated fats 0.4g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.2g
Arginine 0.2g
Aspartic acid 0.4g
Cystine 0g
Glutamic acid 1g
Glycine 0.1g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.3g
Lysine 0.2g
Methionine 0g
Phenylalanine 0.1g
Proline 0.1g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.2g

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