1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| 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 Garlicky kale salad
Garlicky kale salad is a nutrient-dense dish often featured in health-conscious cuisines and popularized by Mediterranean and Californian food trends. Kale, known as a 'superfood,' serves as the base, paired with fresh garlic, olive oil, lemon juice, and sometimes nuts or seeds for added texture. Kale is a cruciferous vegetable with high levels of vitamins A, C, and K, plus minerals like calcium and potassium. Garlic enhances the dish with its flavor and health-promoting compounds, such as allicin, which may support immune health. This salad is low in calories and packed with fiber, making it a balanced choice for various diets. It combines hearty flavors and vibrant textures while providing a multitude of health benefits centered on immunity and bone health.
Health Benefits
- Rich in vitamin C, kale and garlic can support immune health and collagen production.
- Kale contains vitamin K, which plays a critical role in blood clotting and bone strength.
- Garlic provides allicin, noted for its potential anti-inflammatory and cardiovascular benefits.
- Olive oil delivers healthy monounsaturated fats that contribute to heart health.
- Fiber from kale supports digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Refrigerate the salad in an airtight container and consume within 1-2 days for optimal freshness. Massage the kale prior to serving to tenderize it and enhance flavor absorption.
Common Questions About Garlicky kale salad Nutrition
What is the nutritional content of garlicky kale salad?
Garlicky kale salad is typically low in calories and high in nutrients. On average, a 1-cup serving can provide around 80-100 calories, 3-4 grams of protein, 7-10 grams of carbohydrates, and 4-5 grams of fiber. It is also rich in vitamins A, C, and K, along with minerals like calcium and iron, depending on the exact recipe.
Can I eat garlicky kale salad on a keto or low-carb diet?
Yes, garlicky kale salad is compatible with keto and low-carb diets when prepared with low-carb dressing ingredients and without high-carb additions like croutons. Kale itself is low in net carbs, with about 1-2 grams of net carbs per cup, making it a good option for these diets.
What are the health benefits of garlicky kale salad?
Garlicky kale salad provides numerous health benefits, mostly due to kale's nutrient density. It is an excellent source of antioxidants, which may reduce inflammation, and its high vitamin K content supports bone health. Additionally, garlic contributes cardiovascular benefits due to its sulfur compounds, which may help lower blood pressure.
How much garlicky kale salad should I eat in one serving?
A standard serving size of garlicky kale salad is typically 1-2 cups, depending on whether it's a side dish or a main. For most people, this provides a satisfying portion while delivering plenty of essential nutrients without being too calorie-dense. Larger portions may be appropriate for those with higher calorie needs.
How does garlicky kale salad compare to other leafy green salads?
Compared to other leafy green salads, garlicky kale salad is more nutrient-dense due to kale's higher levels of vitamins A, C, and K as well as calcium and iron. Unlike lettuce-based salads, kale's fibrous texture makes it more filling and often better suited for meal prepping, as it doesn't wilt as quickly when dressed.
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.
