🧪 Nutrition Facts
- Calories 400.1
- Total Fat 33.0 g
- Saturated Fat 5.0 g
- Cholesterol 115.7 mg
- Sodium 600.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 2.9 g
- Sugars 1.0 g
- Protein 13.0 g
- Vitamin A 16000.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 101.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 298.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 400.1 calories per serving (1 Serving (241.0g)), Kale Caesar Salad is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (33.0g, 71.2% of calories), including 5.0g of saturated fat. One thing to note: a single serving contains 600.1mg of sodium (26% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Kale, Caesar Dressing (canola Oil, Filtered Water, White Wine Vinegar, Parmesan Cheese, (cultured Part-Skim Milk, Salt, Enzymes), Olive Oil, Garlic, Lemon Juice, Pepper, Manzanilla Green Olives, Salt, Onion, Herbs, Spices, Anchovy Paste, (anchovies, Salt, Olive Oil, Acetic Acid), Tamarind, Xanthan Gum, Rosemary Extract), Hard Boiled Egg, Romaine, Grape Tomato, Parmesan Cheese (cultured Milk, Enzymes, Salt, Cellulose to Prevent Caking, Natamycin to Protect Flavor), Croutons (organic Wheat Flour (organic Wheat Flour, Organic Malted Barley Flour), Water, Salt, Organic Olive Oil, Organic Rosemary, Yeast).
🔬 Ingredient Analysis
Artificial Preservatives: Natamycin
Emulsifiers / Stabilisers: Xanthan Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kale Caesar Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kale Caesar Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 400.1 kcal | 20% |
| Total Fat | 33.0 g | 42% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 115.7 mg | 39% |
| Sodium | 600.1 mg | 26% ⚠️ |
| Total Carbohydrate | 17.0 g | 6% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 1.0 g | 2% |
| Protein | 13.0 g | 26% |
| Vitamin A | 16000.0 IU | 320% ⭐ |
| Vitamin C | 101.9 mg | 113% ⭐ |
| Calcium | 298.8 mg | 23% ✅ |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Kale Caesar Salad accounts for 20% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 71.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 400.1 calories in Kale Caesar Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 30.3 min |
| Walking: 17 minutes per mile | 69.0 min |
| Cycling (Low Intensity) | 43.7 min |
| HIIT | 37.1 min |
| Running: 12 Minutes Per Mile | 35.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale Caesar Salad
Is Kale Caesar Salad good for weight loss?
This salad can work for weight loss if portion-controlled, since it's relatively moderate in calories at 400 per serving. However, the 33g of fat—mostly from the dressing—means it's calorie-dense for its weight, so you'd want to go easy on the dressing or use less to get more volume of greens.
Is Kale Caesar Salad good for muscle building?
With 13g of protein from the egg and cheese, plus iron and vitamin C to support nutrient absorption, this salad provides a decent protein boost to pair with a larger meal. It's not a high-protein option on its own, but it contributes solid nutrients for muscle recovery.
Is Kale Caesar Salad good post-workout fuel?
This works reasonably well post-workout thanks to its protein, carbs from the croutons, and micronutrients like vitamin C and iron. However, you might want additional carbs or protein depending on your workout intensity, since 13g of protein is on the modest side for recovery.
Is Kale Caesar Salad heart-healthy?
While kale is heart-healthy and rich in vitamin C, the 115.7mg of cholesterol and 5g of saturated fat from the cheese and egg, combined with a dressing-heavy preparation, makes this less ideal for strict heart-health diets. Choosing a lighter dressing would significantly improve the heart-health profile.
What should I watch out for with Kale Caesar Salad?
The sodium content at 600mg per serving is notable, especially if you eat multiple salads or high-sodium foods elsewhere that day. The dressing makes up most of the fat and calories, so if you're watching your intake, you might request dressing on the side or use less than what comes with it.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
