🧪 Nutrition Facts
- Calories 469.2
- Total Fat 33.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 300.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 41.0 g
- Dietary Fiber 6.9 g
- Sugars 23.0 g
- Protein 8.0 g
- Vitamin A 13499.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 90.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.5 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 469.2 calories per serving (1 Serving (255.0g)), Kale Salad with Lemon Citrus Vinaigrette 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, 60.2% of calories), including 3.0g of saturated fat. It's a good source of dietary fiber at 6.9g per serving (25% DV), which supports digestive health and helps keep you full.
🏷️ 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
Citrus Lemon Vinaigrette (apple Cider Vinegar, Oil Blend (75% Canola, 25% Olive Oil), Organic Agave Syrup, Lemon Juice, Ginger, Sea Salt, Stabilizer (gum Arabic, Xanthan Gum, Carrageenan), Lemon Zest, Lemon Oil), Kale, Grape Tomatoes, Carrots, Broccoli Buds, Sunflower Seeds (sunflower Seeds, High Oleic Sunflower Oil, Sea Salt), Dried Cranberries (cranberries, Sugar, Sunflower Oil), Romaine Lettuce.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Carrageenan, Xanthan Gum, Gum Arabic
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 Salad with Lemon Citrus Vinaigrette — 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 Salad with Lemon Citrus Vinaigrette contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 469.2 kcal | 23.5% |
| Total Fat | 33.0 g | 42% |
| Saturated Fat | 3.0 g | 15% |
| Sodium | 300.9 mg | 13% |
| Total Carbohydrate | 41.0 g | 15% |
| Dietary Fiber | 6.9 g | 25% ✅ |
| Total Sugars | 23.0 g | 46% |
| Protein | 8.0 g | 16% |
| Vitamin A | 13499.7 IU | 270% ⭐ |
| Vitamin C | 90.0 mg | 100% ⭐ |
| Calcium | 99.5 mg | 8% |
| 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 Salad with Lemon Citrus Vinaigrette accounts for 23.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 60.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 469.2 calories in Kale Salad with Lemon Citrus Vinaigrette? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 35.5 min |
| Walking: 17 minutes per mile | 81.0 min |
| Cycling (Low Intensity) | 51.3 min |
| HIIT | 43.5 min |
| Downhill Skiing | 58.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale Salad with Lemon Citrus Vinaigrette
Is Kale Salad with Lemon Citrus Vinaigrette good for weight loss?
At 469 calories per serving with 33g of fat, this salad is fairly calorie-dense for its size, mainly due to the oil-based vinaigrette and sunflower seeds. The 6.9g of fiber and 8g of protein can help with satiety, but you'd want to be mindful of portion size if weight loss is your goal.
Is Kale Salad with Lemon Citrus Vinaigrette good for muscle building?
The 8g of protein is modest for muscle building on its own, so you'd likely want to pair this with a protein-rich main dish. The iron content (2.7mg) and vitamin C (90mg) do support oxygen transport and recovery, though the protein amount limits this salad's standalone contribution to muscle development.
How might Kale Salad with Lemon Citrus Vinaigrette affect blood sugar?
With 23g sugar and only 6.9g fiber, the sugar-to-fiber ratio isn't ideal for stable blood sugar—the fiber provides some buffering, but the agave-sweetened dressing and cranberries will still cause a meaningful glucose spike. Pairing this with protein or healthy fat at the start of your meal could help moderate that response.
How does the fiber in Kale Salad with Lemon Citrus Vinaigrette support digestion?
The 6.9g of fiber from the kale, vegetables, and whole salad base supports digestive regularity and feeds beneficial gut bacteria. This amount can help you feel fuller longer and promotes overall digestive health, though it's still below the daily recommended intake on its own.
What should I watch out for with Kale Salad with Lemon Citrus Vinaigrette?
The 23g of sugar is quite high for a salad, coming largely from the agave syrup in the vinaigrette and dried cranberries. If you're watching sugar intake or have blood sugar concerns, you might ask for dressing on the side or request a lower-sugar alternative.
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.
