1 serving (100 grams) contains 50 calories, 3.0 grams of protein, 0.5 grams of fat, and 9.0 grams of carbohydrates.
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Nutrition Information
Calories |
33.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33.3 mg | 1% | |
| Total Carbohydrates | 6 g | 2% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 0.7 g | ||
| protein | 2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 66.7 mg | 5% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 266.7 mg | 5% | |
* 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 spinach salad
Kale and spinach salad is a dish that combines two highly nutritious leafy greens popular in various cuisines worldwide, particularly Mediterranean and Western. Kale is a cruciferous vegetable, while spinach is a member of the amaranth family—both celebrated for their nutrient density. This salad is rich in vitamins like A, K, and C, minerals like iron, calcium, and magnesium, as well as dietary fiber and antioxidants. Low in calories but high in micronutrients, it is a cornerstone for health-focused or plant-based diets, contributing to diverse dishes that support overall well-being.
Health Benefits
- Excellent source of vitamin K, which supports blood clotting and bone health (1 cup kale: 684% DV, 1 cup spinach: 181% DV).
- Rich in iron, critical for oxygen transport in the blood (1 cup spinach contains 15% DV of iron).
- High in antioxidants like lutein and zeaxanthin, promoting eye health and reducing risk of macular degeneration.
- Provides ample dietary fiber (approximately 1-2 grams per serving), supporting digestion and gut health.
- Contains vitamin C (35% DV per cup of kale) to boost immune function and aid collagen production.
Dietary Considerations
Selection and Storage
Store kale and spinach unwashed in a loose, airtight bag in the crisper drawer of the refrigerator. Use within 3-5 days for optimal freshness and nutrition.
Common Questions About Kale and spinach salad Nutrition
How many calories and nutrients are in a kale and spinach salad?
A typical serving (about 2 cups) of kale and spinach salad contains approximately 60-80 calories, depending on added toppings or dressings. It provides around 2-3 grams of protein, 1-2 grams of fiber, and is rich in vitamins A, C, and K, along with minerals like calcium and iron.
Is kale and spinach salad good for a keto diet?
Yes, kale and spinach salad is keto-friendly as it is low in carbohydrates. Kale has roughly 4 grams of net carbs per cup, and spinach has only around 1 gram of net carbs per cup, making them excellent leafy greens for a low-carb or ketogenic diet.
What are the health benefits of eating a kale and spinach salad?
Kale and spinach are nutrient-dense, offering powerful antioxidants that help reduce inflammation and support overall health. They are excellent for heart health due to their high potassium and low sodium content and can also support strong bones due to their high vitamin K content. However, individuals prone to kidney stones may want to monitor their intake as these greens are high in oxalates.
How much kale and spinach salad should I eat in one serving?
A standard serving is about 2 cups of raw kale and spinach combined, which is a reasonable portion size for most people. This provides essential nutrients without overwhelming calorie counts. Adjust portion sizes based on your caloric needs and meal preferences.
How does kale and spinach salad compare to other leafy green salads?
Compared to other leafy greens like iceberg lettuce, kale and spinach provide significantly more vitamins and minerals, such as calcium, potassium, and vitamin A. However, their flavor is more robust and slightly bitter, which some enjoy while others may prefer to mix them with milder greens for balance.
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.
