1 serving (100 grams) contains 70 calories, 3.0 grams of protein, 2.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
104.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 3% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 74.6 mg | 3% | |
| Total Carbohydrates | 14.9 g | 5% | |
| Dietary Fiber | 6.0 g | 21% | |
| Sugars | 1.5 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 149.3 mg | 11% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 671.6 mg | 14% | |
* 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 Spinach and kale salad
Spinach and kale salad combines two nutrient-dense leafy greens commonly associated with Mediterranean and American cuisines. Spinach, native to Persia, and kale, cultivated in Europe as far back as the Middle Ages, are both celebrated for their exceptional nutritional profiles. A raw salad made from these greens delivers abundant vitamins and minerals, along with notable fiber. Spinach is rich in iron, folate, and vitamin K, while kale is loaded with vitamin A, C, K, and calcium. When paired with other fresh vegetables or seeds, this salad is a versatile addition to a healthy diet, providing essential antioxidants and phytonutrients that support overall well-being.
Health Benefits
- Supports bone health due to high levels of vitamin K found in both spinach and kale (more than 500% of the daily value per cup of kale).
- Promotes immune function thanks to vitamin C in kale, which provides up to 80 mg per cup.
- Enhances eye health with spinach's abundance of lutein and zeaxanthin, carotenoids known for protecting vision.
- Provides sustainable energy and prevents anemia as spinach is a significant source of non-heme iron (up to 2.7 mg per cup).
- Contributes to heart health via fiber and potassium, which balance blood pressure and reduce cholesterol absorption.
Dietary Considerations
Selection and Storage
Store washed spinach and kale loosely wrapped in a damp paper towel inside an airtight container in the fridge for up to 5 days. Prepare salads fresh to maintain crisp texture and nutritional value.
Common Questions About Spinach and kale salad Nutrition
Is spinach and kale salad high in protein?
Spinach and kale salad is not particularly high in protein as these greens contain approximately 2-3 grams of protein per cup. While not a significant source of protein, adding toppings like nuts, seeds, or grilled chicken can enhance its protein content.
Can I eat spinach and kale salad on a keto diet?
Yes, spinach and kale are excellent choices for a keto diet as they are very low in carbs, containing about 1 gram of net carbs per cup of raw greens. Pairing the salad with keto-friendly additions like avocado, olive oil, or nuts makes it a great option.
What are the health benefits of spinach and kale salad?
Spinach and kale are nutrient-dense greens rich in vitamins A, C, and K, as well as fiber, antioxidants, and minerals like iron and calcium. Eating them regularly may support heart health, promote digestion, and strengthen bones; however, consuming large amounts raw may be discouraged for people with thyroid concerns due to their goitrogenic compounds.
What is the recommended serving size for spinach and kale salad?
A typical serving size for a spinach and kale salad is about 2-3 cups of raw greens, providing roughly 30-50 calories. This amount is ideal for incorporating essential nutrients while leaving room for additional healthy toppings or protein sources.
How does spinach and kale salad compare to other leafy green salads?
Spinach and kale are among the most nutrient-dense leafy greens compared to options like iceberg lettuce or romaine. Kale contains more vitamin C and calcium per serving, whereas spinach provides higher levels of iron and magnesium. They also offer robust flavors, making them ideal for hearty salads.
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.
