🧪 Nutrition Facts
- Calories 230.0
- Total Fat 18.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 149.8 mg
- Potassium 149.8 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 3.0 g
- Sugars 16.0 g
- Protein 2.0 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 39.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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 230.0 calories per serving (1 Serving (71.0g)), Raw Kale 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, 63.8% of calories), including 1.5g 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
Roma Tomatoes, Black Kale, Citrus Vinaigrette (oil Blend (sunflower Oil / Extra Virgin Olive Oil), Lemon Juice, Honey, Mustard Dijon (distilled Vinegar, Water, #1 Grade Mustard Seed, Salt, Chardonnay Wine, Citric Acid, Tartaric Acid. Spices & Turmeric), Sea Salt, Black Pepper), Cranberries Dried (cranberries, Cane Sugar Refined Sunflower Oil Is Used as a Procesing Aid), Pine Nuts.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Raw Kale 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 Raw Kale 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 Raw Kale Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230.0 kcal | 11.5% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 1.5 g | 7% |
| Sodium | 149.8 mg | 7% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 16.0 g | 32% |
| Protein | 2.0 g | 4% |
| Calcium | 39.8 mg | 3% |
| Iron | 0.7 mg | 4% |
| Potassium | 149.8 mg | 3% |
* 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
Raw Kale Salad accounts for 11.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 63.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.0 calories in Raw Kale Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.4 min |
| Walking: 17 minutes per mile | 39.7 min |
| Cycling (Low Intensity) | 25.2 min |
| HIIT | 21.3 min |
| Rugby | 20.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Raw Kale Salad
Is Raw Kale Salad good for weight loss?
At 230 calories per serving with 18g of fat, this salad is moderately calorie-dense, though the 3g of fiber and 2g of protein do provide some satiety. The main concern is the 16g of sugar from the honey in the vinaigrette and dried cranberries, which can add up quickly and may trigger cravings.
How might Raw Kale Salad affect blood sugar?
With 16g of sugar and only 3g of fiber, this salad could cause a noticeable blood sugar spike. The ratio of sugar to fiber means your body will absorb the sugar relatively quickly without much buffering effect.
What diets does Raw Kale Salad suit?
This works well for most general healthy eating patterns, though it's not ideal for low-sugar or keto diets due to the honey and dried cranberries. It fits easily into Mediterranean, whole foods, and vegetarian approaches.
What should I watch out for with Raw Kale Salad?
The sugar content is quite high at 16g per serving, coming mainly from the honey-based dressing and dried cranberries. If you're watching your sugar intake, you might consider using less dressing or requesting it on the side.
What does Raw Kale Salad pair well with for a balanced meal?
A grilled chicken breast or baked salmon would add substantial protein and help balance the meal's macronutrients. Alternatively, chickpeas or another legume would round it out while keeping it plant-based.
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.
