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Protein- and vitamin C-rich salad
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef, Pomegranate and Kale Salad (220 g) has 264 calories. That works out to 120 calories per 100 g. It contains 18.9 g of carbs, 23.8 g of protein, 11.2 g of fat and 5.9 g of fiber. Its 387.2 µg of Vitamin K covers 323% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
264
KCAL / 220G
Carbs
18.9g
· 7% DV
Protein
23.8g
· 48% DV
Fat
11.2g
· 14% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 35% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.07 g | |
| Sodium | 341 mg | 15% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 5.9 g | 21% |
| Protein | 23.8 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 264 kcal |
| 1 cup (shredded) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 150 g | 180 kcal |
| 2 cup (shredded) | 180 g | 216 kcal |
| 1 pack (medium) | 250 g | 300 kcal |
| 1 serving (large) | 320 g | 384 kcal |
| 1 bottle (large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
To make Beef, Pomegranate and Kale Salad, wash and dry the kale, remove its tough stems, and chop the leaves. Add thinly sliced cooked beef, pomegranate seeds, and dressing, then toss just before serving so the greens stay fresh.
Tender cuts such as sirloin, strip steak, or tenderloin work well in Beef, Pomegranate and Kale Salad because they cook quickly and slice easily. Cut the beef across the grain; this keeps each bite tender alongside the sturdy kale.
A lemon-and-olive-oil dressing suits Beef, Pomegranate and Kale Salad, balancing the rich beef and sweet-tart pomegranate. For a deeper fruit flavor, whisk in a little pomegranate molasses, then taste before adding more because it can be quite concentrated.
Yes, you can prepare the components of Beef, Pomegranate and Kale Salad ahead, but store them separately. Keep the dressing off the kale and add the pomegranate seeds shortly before serving; this helps the leaves stay firm and the seeds remain intact.
Massage the chopped kale for a few minutes with a little olive oil and lemon juice before assembling Beef, Pomegranate and Kale Salad. The leaves should soften slightly and darken; remove the thick central ribs, which can stay chewy even after massaging.
Raw kale is the usual choice for Beef, Pomegranate and Kale Salad because its sturdy leaves hold up under the dressing. If you prefer a softer texture, briefly steam or sauté the kale, then cool and dry it before adding the beef and pomegranate.
No, pomegranate molasses is not a direct substitute for the seeds in Beef, Pomegranate and Kale Salad: it adds tangy sweetness but not their juicy crunch. Use it in the dressing, and replace missing seeds with another crisp fruit only if needed.
Serve Beef, Pomegranate and Kale Salad with crusty bread, roasted potatoes, or a simple grain such as quinoa. Since the salad already combines beef and greens, a modest side works well for a filling lunch or a light dinner.
Store leftover Beef, Pomegranate and Kale Salad in a covered container in the refrigerator and eat it within a day for the best texture. Dressed kale wilts as it sits, so keep any undressed components separate when preparing extra portions.
Beef, Pomegranate and Kale Salad is better described as a modern salad than a classic Turkish dish with one fixed recipe. Its ingredients draw on familiar regional flavors, especially pomegranate and tart pomegranate molasses, but versions can vary widely.
Vitamins
Vitamin K
387.2µg · 323% DV
B12
2.09µg · 87% DV
Vitamin C
68.2mg · 76% DV
B3
8.36mg · 52% DV
Minerals
Zinc
5.17mg · 47% DV
Selenium
25µg · 45% DV
Copper
0.37mg · 41% DV
Phosphorus
282mg · 40% DV
Potassium ⭐
715mg · 21% DV
Sodium
341mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 264 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef, Pomegranate and Kale Salad brings together kale leaves, cooked beef and juicy pomegranate seeds. The kale has a pleasantly robust, leafy bite, while the fruit adds bursts of sweet-tart freshness and the beef makes the salad more substantial. Serve it as a light lunch or a simple main, or alongside grilled food; a lemon and olive oil dressing complements its flavours.
It stands out for protein and vitamin C, with 10.8 g of protein per 100 g. For a lighter bowl, keep the dressing modest and add extra leafy greens.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.41g
MONOUNSATURATED
5.32g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.