Kale Salad With Apples and Cheddar
1 serving of kale salad with apples and cheddar contains 303 Calories. The macronutrient breakdown is 18% carbs, 72% fat, and 11% protein. This is a good source of protein (15% of your Daily Value), potassium (9% of your Daily Value), and calcium (24% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
Ingredients
Cheddar cheese 2 oz or 57g
Directions
- In a large bowl, combine the finely chopped kale, coarsely chopped toasted almonds, diced apple, and diced Cheddar cheese.
- Whisk together the fresh lemon juice, salt, pureed garlic, and extra virgin olive oil. Pour over the salad and toss well to combine.
- Sprinkle the freshly grated Parmesan cheese over the top and serve immediately.
Nutrition Facts
For 1 serving of kale salad with apples and cheddar (159g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 303 | |
| Fats | 25g | 33% |
| Saturated fats | 6g | 29% |
| Trans fats | 0.2g | |
| Cholesterol | 16mg | 5% |
| Sodium | 200mg | 9% |
| Carbs | 14g | 5% |
| Net carbs | 10g | |
| Fiber | 4g | 14% |
| Sugar | 7g | |
| Protein | 8g | |
| Calcium | 243mg | 24% |
| Iron | 1mg | 16% |
| Potassium | 432mg | 9% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 36μg | |
| Beta carotene | 3998μg | |
| Caffeine | 0mg | |
| Choline | 8mg | 1% |
| Copper | 1mg | 118% |
| Fluoride | 6μg | |
| Folate (B9) | 103μg | 26% |
| Lycopene | 0μg | |
| Magnesium | 52mg | 12% |
| Manganese | 1mg | 24% |
| Niacin | 1mg | 5% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 176mg | 25% |
| Retinol | 42μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 5μg | 10% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 6881IU | |
| Vitamin A | 379μg | 42% |
| Vitamin B12 | 0.2μg | 7% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 86mg | 95% |
| Vitamin D IU | 4IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 5mg | 32% |
| Vitamin K | 484μg | 403% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 6g | 29% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.3g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 1g | |
| Serine | 0.3g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.4g | |
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Baby Kale and Blackberry Salad http://www.tasteloveandnourish.com/2014/03/18/baby-kale-and-blackberry-salad/
