🧪 Nutrition Facts
- Calories 269.7
- Total Fat 16.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 239.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 27.0 g
- Dietary Fiber 5.1 g
- Sugars 13.0 g
- Protein 7.0 g
- Vitamin A 3500.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 48.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 80.5 mg
- Copper 0.0 mg
- Folate 59.6 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
With 269.7 calories per serving (1 Serving (149.0g)), Kale & Goji Berry Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (16.0g, 51.4% of calories), including 3.0g of saturated fat. It's a good source of dietary fiber at 5.1g per serving (18% 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
Organic Vegetable Blend (kale, Carrots, Red Cabbage, Radicchio, Ingredients May Vary by Season), Organic Green Tea Vinaigrette (water, Organic Cane Sugar, Organic Soybean Oil, Organic Apple Cider Vinegar, Organic Green Tea, Organic Lemon Juice Concentrate, Salt, Organic Corn Starch, Organic Apple Juice Concentrate, Organic Distilled Vinegar, Organic Dried Onion, Xanthan Gum, Organic Acacia Gum), Red Adzuki Beans, Cashews, Broccoli, Cauliflower, Organic Black Sesame Seeds, Goji Berries.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Acacia 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 & Goji Berry 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 & Goji Berry Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.7 kcal | 13.5% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 3.0 g | 15% |
| Sodium | 239.9 mg | 10% |
| Total Carbohydrate | 27.0 g | 10% |
| Dietary Fiber | 5.1 g | 18% ✅ |
| Total Sugars | 13.0 g | 26% |
| Protein | 7.0 g | 14% |
| Vitamin A | 3500.0 IU | 70% ✅ |
| Vitamin C | 48.0 mg | 53% ✅ |
| Folate | 59.6 µg | 15% |
| Calcium | 80.5 mg | 6% |
| 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 & Goji Berry Salad accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.7 calories in Kale & Goji Berry Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.5 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Pilates | 53.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale & Goji Berry Salad
Is Kale & Goji Berry Salad good for weight loss?
At 270 calories per serving with 7g of protein and 5.1g of fiber, this salad can support weight loss efforts by promoting satiety and providing nutrients without excessive calories. However, the 16g of fat—much of it from cashews and the oil-based vinaigrette—means portions should be mindful if you're in a calorie deficit.
How does the fiber in Kale & Goji Berry Salad support digestion?
With 5.1g of fiber, this salad supports digestive health by feeding beneficial gut bacteria and promoting regular bowel movements. The fiber comes from the kale, vegetables, beans, and goji berries working together to keep your digestive system moving smoothly.
Is Kale & Goji Berry Salad gluten-free?
Yes, this salad is gluten-free based on the listed ingredients, though cross-contamination during preparation is always possible if that's a concern for you.
What diets does Kale & Goji Berry Salad suit?
This works well for vegetarian, vegan, paleo-friendly, and whole-food focused diets. It's also suitable for low-calorie diets despite the fat content, and its nutrient density makes it a good choice for anyone prioritizing vitamins and minerals.
What should I watch out for with Kale & Goji Berry Salad?
The 13g of sugar per serving is relatively high, coming from both the goji berries and the vinaigrette's added sugars. If you're managing blood sugar or limiting sugar intake, consider this when planning your meal.
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.
