🧪 Nutrition Facts
- Calories 290.2
- Total Fat 18.0 g
- Saturated Fat 2.5 g
- Cholesterol 4.7 mg
- Sodium 290.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 31.0 g
- Dietary Fiber 4.1 g
- Sugars 22.0 g
- Protein 3.0 g
- Vitamin A 3999.8 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 59.3 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
With 290.2 calories per serving (1 Serving (156.0g)), Kale Apple Cranberry Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (18.0g, 54.4% of calories), including 2.5g of saturated fat.
🏷️ 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
Vegetable Blend (kale, Broccoli, Red Cabbage, Carrots, Radicchio), Red Apple Poppy Seed Dressing (vegetable Oil [soybean And/or Canola Oil], Sugar, Water, Apple Cider Vinegar, Salt, Cranberry, Lemon Juice Concentrate, Poppy Seed, Apple Juice Concentrate, Egg Yolk, Xanthan Gum, Onion Powder, Natural Flavor), Apples (calcium Ascorbate [added to Maintain Freshness and Color]), Celery, Dried Cranberries (cranberries, Sugar, Sunflower Oil), Sunflower Seeds (sunflower Kernel, Sunflower Oil, Salt).
🔬 Ingredient Analysis
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 Cranberry 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 Cranberry Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.2 kcal | 14.5% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 2.5 g | 12% |
| Cholesterol | 4.7 mg | 2% |
| Sodium | 290.2 mg | 13% |
| Total Carbohydrate | 31.0 g | 11% |
| Dietary Fiber | 4.1 g | 14% |
| Total Sugars | 22.0 g | 44% |
| Protein | 3.0 g | 6% |
| Vitamin A | 3999.8 IU | 80% ✅ |
| Vitamin C | 48.0 mg | 53% ✅ |
| Calcium | 59.3 mg | 5% |
| 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 Cranberry Salad accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 54.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.2 calories in Kale Apple Cranberry Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 50.1 min |
| Cycling (Low Intensity) | 31.7 min |
| HIIT | 26.9 min |
| Backpacking | 44.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale Apple Cranberry Salad
Is Kale Apple Cranberry Salad good for weight loss?
At 290 calories per serving with only 3g of protein, this salad could leave you feeling hungry shortly after eating. The 18g of fat and 22g of sugar come primarily from the oil-based dressing and dried cranberries, which add calories without much satiety.
How might Kale Apple Cranberry Salad affect blood sugar?
This salad will likely cause a notable blood sugar spike due to its 22g of sugar combined with low protein (3g) and moderate fiber (4.1g). The sugar from the dressing, apples, and dried cranberries hits your system without much protein or fat to slow absorption.
How does the fiber in Kale Apple Cranberry Salad support digestion?
The 4.1g of fiber from the kale and other vegetables helps support regular digestion, though it's modest for a vegetable-based dish. This amount of fiber can help feed beneficial gut bacteria, but the high sugar content somewhat limits the overall digestive benefit.
What diets does Kale Apple Cranberry Salad suit?
This salad works well for vegetarian and vegan diets, though the egg yolk in the dressing makes it unsuitable for strict vegans. It's less ideal for low-carb, keto, or diabetic-friendly eating plans due to its 31g carbs and 22g sugar.
What should I watch out for with Kale Apple Cranberry Salad?
The 22g of sugar is quite high for a salad, coming largely from the dressing and dried fruit. With 18g of fat mostly from vegetable oil in the dressing, you're getting a calorie-dense meal that's relatively light on protein and nutrients that promote fullness.
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.
