1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.9 mg | 5% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Creamy kale salad
Creamy Kale Salad combines nutrient-dense kale leaves with a creamy dressing, often featuring ingredients like lemon juice, olive oil, and tahini or yogurt for added flavor. Kale, a leafy green that originates from the Mediterranean region and is widely used in global cuisines like Italian and American cooking, is highly celebrated for its exceptional nutritional profile. Kale is packed with vitamins A, K, and C, as well as calcium, fiber, and antioxidants. It serves as a versatile base for healthy salads and is often paired with nuts, seeds, or fresh vegetables for added texture and nutrition. The creamy dressing enhances the taste while providing healthy fats. This salad is a rich source of plant-based nutrients, ideal for those seeking a wholesome dish that supports overall health.
Health Benefits
- Supports bone health due to kale’s calcium content, providing around 100 mg of calcium per cup.
- Boosts immunity with high levels of vitamin C, offering 80.4 mg per cup of raw kale.
- Promotes heart health through potassium in kale, which helps regulate blood pressure (329 mg per cup).
Dietary Considerations
Selection and Storage
Store raw kale in the refrigerator in a sealed container for up to 5 days. If already prepared, keep the dressing separate and refrigerate both for up to 3 days to maintain freshness.
Common Questions About Creamy kale salad Nutrition
Is Creamy Kale Salad high in protein?
Creamy Kale Salad is not naturally high in protein, as kale itself contains only about 2.9 grams per cup (raw). The protein content can be increased if toppings like nuts, seeds, or a protein-rich dressing (e.g., Greek yogurt-based) are added, making it more substantial.
Can I eat Creamy Kale Salad on a keto diet?
Yes, Creamy Kale Salad can be keto-friendly if the dressing is low in sugar and carb-heavy ingredients like croutons or sweet fruits are avoided. Kale itself contains about 0.9 grams of net carbs per cup (raw), making it an excellent leafy green option for keto.
What are the health benefits of Creamy Kale Salad?
Creamy Kale Salad provides numerous health benefits due to the high nutrient content of kale, which offers vitamins A, C, and K, along with antioxidants and fiber. However, creamy dressings can sometimes be high in saturated fat; choosing healthier variations can improve overall nutritional value.
What is a healthy serving size for Creamy Kale Salad?
A typical serving size for Creamy Kale Salad is about 1 to 1.5 cups, which offers a balance of nutrients without excessive calorie intake. Depending on the ingredients used, this portion may contain around 150–250 calories, making it appropriate for most diets.
How does Creamy Kale Salad compare to regular Kale Salad?
Compared to regular Kale Salad, Creamy Kale Salad typically contains more calories and fat due to the creamy dressing. Regular Kale Salad with vinaigrette may be a better choice for lower-calorie or heart-healthy diets, while the creamy version offers a richer taste suited to more indulgent meals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
