🧪 Nutrition Facts
- Calories 360.2
- Total Fat 25.0 g
- Saturated Fat 4.0 g
- Cholesterol 24.5 mg
- Sodium 329.3 mg
- Potassium 0.0 mg
- Total Carbohydrate 28.0 g
- Dietary Fiber 4.1 g
- Sugars 21.0 g
- Protein 7.0 g
- Vitamin A 5499.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 60.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 200.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 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 360.2 calories per serving (1 Serving (163.0g)), Kale Apple Pecan Salad is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (25.0g, 61.7% of calories), including 4.0g of saturated fat. It provides a noteworthy 200.5mg of calcium (15% DV), contributing to bone and dental health.
🏷️ 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, Apples (apples, Calcium Ascorbate [added to Maintain Freshness and Color]), Country Dijon Dressing (canola Oil, Dijon Mustard [distilled Vinegar, Water, Mustard Seed, Salt, White Wine, Citric Acid, Turmeric, Tartaric Acid, Spices], Water, Sugar, Apple Cider Vinegar, Brown Sugar, Honey, Egg Yolk, Salt, Mustard Flour, Lemon Juice Concentrate, Xanthan Gum), Swiss Cheese (swiss Cheese [pasteurized Milk, Cheese Culture, Salt, Enzymes], Potato Starch and Powdered Cellulose [to Prevent Caking], Natamycin [a Natural Mold Inhibitor]), Candied Pecans (pecans, Sugar, Sunflower Oil And/or Cottonseed Oil, Salt), Dried Cranberries (cranberries, Sugar, Sunflower Oil), Red Cabbage, Carrots.
🔬 Ingredient Analysis
Artificial Preservatives: Natamycin
Emulsifiers / Stabilisers: Xanthan Gum
Fortification / Enrichment Agents: Calcium Ascorbate
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. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kale Apple Pecan 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 Apple Pecan Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 360.2 kcal | 18% |
| Total Fat | 25.0 g | 32% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 24.5 mg | 8% |
| Sodium | 329.3 mg | 14% |
| Total Carbohydrate | 28.0 g | 10% |
| Dietary Fiber | 4.1 g | 15% |
| Total Sugars | 21.0 g | 42% |
| Protein | 7.0 g | 14% |
| Vitamin A | 5499.6 IU | 110% ⭐ |
| Vitamin C | 60.0 mg | 67% ✅ |
| Calcium | 200.5 mg | 15% |
| Iron | 1.1 mg | 6% |
* 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 Apple Pecan Salad accounts for 18% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 61.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 360.2 calories in Kale Apple Pecan Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 27.2 min |
| Walking: 17 minutes per mile | 62.2 min |
| Cycling (Low Intensity) | 39.4 min |
| HIIT | 33.4 min |
| Step Aerobics | 35.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale Apple Pecan Salad
Is Kale Apple Pecan Salad good for weight loss?
At 360 calories per serving with 25g of fat, this salad is calorie-dense, which could work against weight loss goals if portion sizes aren't controlled. The 21g of sugar is quite high for a salad, largely from the candied pecans, dried cranberries, and dressing—these add up quickly without providing much satiety.
How might Kale Apple Pecan Salad affect blood sugar?
With 21g of sugar and only 4.1g of fiber, this salad has a high sugar-to-fiber ratio that will likely cause a noticeable blood sugar spike. The refined sugars in the candied toppings and dressing hit your bloodstream quickly, especially since the carbs aren't well-balanced with protein or healthy fats.
How does the fiber in Kale Apple Pecan Salad support digestion?
While 4.1g of fiber is decent, it's not enough to offset the 21g of sugar in this salad. The kale and red cabbage contribute most of the fiber, which helps slow digestion slightly, but the candied pecans and dried cranberries undermine this benefit with their concentrated sugars.
Is Kale Apple Pecan Salad suitable for people with lactose intolerance?
This salad contains Swiss cheese, which is made from pasteurized milk, so it's not suitable for people with lactose intolerance unless they can tolerate hard cheeses in small amounts. Those with strict lactose avoidance should skip this dish.
What should I watch out for with Kale Apple Pecan Salad?
The sugar content is the biggest concern at 21g per serving, coming mainly from the candied pecans, dried cranberries, and sweetened dressing. Sodium is also moderate at 329mg, which can add up if you're eating multiple salads or have sodium restrictions.
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.
