Sweet kale salad

Salad

Item Rating: 83/100

1 serving (100 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		16.7 g	21%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		357.1 mg	15%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		2.4 mg	13%
Potassium		595.2 mg	12%

* 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

🍯 Low sugar

Source of Calories

Fat: 150 cal (54.9%)

Protein: 28 cal (10.4%)

Carbs: 95 cal (34.8%)

About Sweet kale salad

Sweet kale salad is a nutrient-dense dish commonly made with a blend of finely chopped kale, Brussels sprouts, cabbage, broccoli, and sometimes dried cranberries or pumpkin seeds for added texture and sweetness. Originating from the trend of including cruciferous vegetables in Western cuisines, it provides a robust combination of flavors and is a popular choice in health-conscious diets. Kale and its accompanying vegetables are excellent sources of antioxidants, fiber, and micronutrients. The salad is particularly rich in vitamin C, vitamin K, folate, and manganese, making it both nutritious and refreshing. Often paired with a light vinaigrette or citrus dressing, it can be enjoyed as a side dish or a balanced standalone meal when combined with protein sources like grilled chicken or tofu.

Health Benefits

• High in vitamin K, which supports bone health and helps with blood clotting.
• Rich in vitamin C, an antioxidant that strengthens the immune system and supports skin health.
• Contains dietary fiber, which promotes healthy digestion and helps manage blood sugar levels.
• Provides manganese, which plays a critical role in metabolism and bone formation.
• Includes folate, a B-vitamin essential for DNA synthesis and cell division.

Dietary Considerations

Allergens: Contains tree nuts, seeds, soy (if dressing contains soy-based ingredients)

Suitable for: Vegetarian, vegan, gluten-free (if no gluten-containing dressings or additives are used)

Not suitable for: Nut-free diets (if nuts are included), low-fiber diets (due to cruciferous vegetables)

Selection and Storage

Store the salad base (vegetables) in an airtight container in the refrigerator for up to 3-5 days. Add dressing or perishable toppings just before serving to maintain freshness and prevent sogginess.

Common Questions About Sweet kale salad Nutrition

Is Sweet Kale Salad high in protein?

Sweet Kale Salad is not particularly high in protein, as it primarily consists of leafy greens and vegetables. A standard 100g serving typically contains around 2-3 grams of protein. If you're looking to boost the protein content, consider adding grilled chicken, tofu, or chickpeas.

Can I eat Sweet Kale Salad on a keto diet?

Sweet Kale Salad can be keto-friendly, but you need to be cautious about the dressing and add-ons like dried cranberries or sugary toppings, which can be high in carbohydrates. Without these, the greens themselves are low-carb and suitable for a keto diet.

What are the health benefits of eating Sweet Kale Salad?

Sweet Kale Salad is packed with vitamins A, C, and K, along with fiber and antioxidants, thanks to ingredients like kale, Brussels sprouts, and cabbage. These nutrients support immune health, digestion, and bone strength. However, be mindful of store-bought dressings, which can add extra sugars or fats.

What is the recommended serving size for Sweet Kale Salad?

A typical serving size for Sweet Kale Salad is about 1 to 1.5 cups, or 85-100 grams, containing roughly 100-120 calories when prepared with a standard dressing. Adjust portions depending on whether it's a side dish or a main meal.

How does Sweet Kale Salad compare to other pre-packaged salads?

Compared to other pre-packaged salads, Sweet Kale Salad stands out for its rich mix of cruciferous vegetables, offering higher levels of fiber, vitamins, and antioxidants. Unlike simpler lettuce-based mixes, it provides more nutritional density, though it may also contain higher calories if paired with sweetened dressings or toppings.

Data Sources & Scientific References