🧪 Nutrition Facts
- Calories 123.2
- Total Fat 11.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 25.6 mg
- Potassium 170.4 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 29.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.4 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
Kale Quinoa Salad contains 123.2 calories per serving (1 Serving (142.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (11.0g, 80.4% of calories), including 1.5g of saturated fat. It contains 3.4mg of iron (19% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Quinoa Mix (organic Red Quinoa, White Quinoa), Lemon Vinaigrette (non-Gmo Oil Blend (sunflower Oil and Extra Virgin Olive Oil), Lemon Juice, Sea Salt, Ground Black Pepper, Sugar, Sea Salt, Red Wine Vinegar, Lime Juice, Fresh Garlic, Red Onion and Red Pepper), Roasted Yams and Carrots, Fresh Red Onions, Kale Chips (fresh Kale, Non-Gmo Oil Blend (sunflower Oil and Extra Virgin Olive Oil), Sea Salt).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Kale Quinoa Salad. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kale Quinoa 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 Quinoa Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 123.2 kcal | 6.2% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 1.5 g | 8% |
| Sodium | 25.6 mg | 1% |
| Total Carbohydrate | 0.0 g | 0% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 6.0 g | 12% |
| Calcium | 29.8 mg | 2% |
| Iron | 3.4 mg | 19% |
| Potassium | 170.4 mg | 4% |
* 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 Quinoa Salad accounts for 6.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 80.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 123.2 calories in Kale Quinoa Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.3 min |
| Walking: 17 minutes per mile | 21.3 min |
| Cycling (Low Intensity) | 13.5 min |
| HIIT | 11.4 min |
| Barre | 24.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale Quinoa Salad
Is Kale Quinoa Salad good for weight loss?
At 123 calories per serving with 3g of fiber and solid protein content, this salad can fit well into a weight loss plan. The fiber helps with satiety, though you'll want to be mindful of portion sizes since the fat content is relatively high for the calorie count.
Is Kale Quinoa Salad a good snack for kids?
Kale chips and roasted yams and carrots make this appealing to kids who enjoy vegetables. However, the vinaigrette has a tangy flavor that some younger children might find strong, so it depends on individual preferences.
Is Kale Quinoa Salad gluten-free?
Yes, this salad is gluten-free. Quinoa is naturally gluten-free, and the other ingredients—kale, yams, carrots, and the oil-based vinaigrette—contain no gluten.
What vitamins or minerals stand out in Kale Quinoa Salad?
Iron stands out at 3.4mg per serving, which is particularly valuable since kale is an excellent plant-based iron source. Potassium at 170mg also contributes to heart health and electrolyte balance.
What diets does Kale Quinoa Salad suit?
This works for vegan, vegetarian, paleo, and gluten-free diets. It's also suitable for whole-food and plant-based eating patterns.
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.
