1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
52.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 37.3 mg | 1% | |
| Total Carbohydrates | 10.4 g | 3% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 2.2 g | ||
| protein | 3.0 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 149.3 mg | 11% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 447.8 mg | 9% | |
* 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 Kale and iceberg salad
A Kale and Iceberg Salad is a refreshing dish that combines two distinct types of leafy greens, kale and iceberg lettuce. Kale, a nutrient-dense dark green from the cabbage family, has origins in Mediterranean cuisines, while iceberg lettuce, popular for its crisp texture, is a staple in American cuisine. This salad offers a robust nutritional profile, with kale providing high levels of vitamins A, K, and C, iron, and antioxidants, and iceberg adding hydration and fiber. Together, they form a low-calorie, nutrient-rich base, ideal for healthy eating.
Health Benefits
- Rich in vitamin K, which is crucial for blood clotting and bone health.
- High in vitamin C from kale, supporting immune function and skin health.
- Provides dietary fiber that aids digestion and supports heart health.
- Contains antioxidants, which combat oxidative stress and may reduce chronic disease risks.
- Iron from kale supports energy levels and red blood cell production.
Dietary Considerations
Selection and Storage
Store kale and iceberg lettuce in the refrigerator in sealed containers or bags to maintain freshness. Wash thoroughly before use.
Common Questions About Kale and iceberg salad Nutrition
What is the nutritional content of kale and iceberg salad?
A 1-cup serving of kale provides about 33 calories, 2.9 grams of protein, 1.3 grams of fiber, and significant amounts of vitamins A, C, and K. Iceberg lettuce, in 1 cup, contains around 10 calories, 1 gram of protein, and smaller amounts of vitamins. Combining them creates a low-calorie, nutrient-rich salad.
Can I eat kale and iceberg salad on a low-carb or keto diet?
Yes, kale and iceberg lettuce are both very low in carbohydrates. A 1-cup serving of kale contains about 6 grams of carbs (2 grams of net carbs due to fiber), while iceberg lettuce has roughly 2 grams of carbs per cup. This combination is suitable for low-carb and keto diets in appropriate portions.
What are the health benefits or concerns of eating kale and iceberg salad?
This salad provides key nutrients like antioxidants, vitamin K for bone health, and vitamin C for immune support. Kale is rich in phytonutrients that may reduce inflammation, but individuals on blood thinners should moderate their kale intake due to its high vitamin K content. Iceberg lettuce is hydrating but less nutrient-dense than kale.
How much kale and iceberg salad should I eat per serving?
A typical serving size for a salad is 1 to 2 cups of greens, which contains less than 50 calories on average. To enhance nutritional value, add protein-rich ingredients like grilled chicken or beans, and include healthy fats like olive oil-based dressings.
How does kale compare to iceberg lettuce in terms of nutrition?
Kale is far more nutrient-dense than iceberg lettuce, offering higher levels of vitamins A, C, and K, as well as more fiber and protein. Iceberg lettuce is lower in calories and provides hydration, but kale is the better option for those seeking a nutrient-packed choice in a salad.
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.
