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🥗

●Low GI
⚡High Potassium

Beef, Pomegranate and Kale Salad Calories

Protein- and vitamin C-rich salad

In season: Autumn · Winter

CALORIES · 100 G

120kcal

GI

30low

POTASSIUM · 100 G

325mg

FIBER · 100 G

2.7g

Quick answer

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.

Beef, Pomegranate and Kale Salad Nutrition Facts

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%

Beef, Pomegranate and Kale Salad nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories264 kcal
Total fat11.2 g14%
Saturated fat3.41 g17%
Trans fat0.07 g
Sodium341 mg15%
Total carbohydrate18.9 g7%
Fiber5.9 g21%
Protein23.8 g48%

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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How Many Calories in 1 Serving of Beef, Pomegranate and Kale Salad?

ServingAmountCalories
1 serving (medium)220 g264 kcal
1 cup (shredded)90 g108 kcal
100 g100 g120 kcal
1 serving (small)150 g180 kcal
2 cup (shredded)180 g216 kcal
1 pack (medium)250 g300 kcal
1 serving (large)320 g384 kcal
1 bottle (large)350 g420 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Beef, Pomegranate and Kale Salad

How do you make Beef, Pomegranate and Kale Salad?

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.

What cut of beef works best in Beef, Pomegranate and Kale Salad?

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.

What dressing goes with Beef, Pomegranate and Kale Salad?

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.

Can you make Beef, Pomegranate and Kale Salad ahead of time?

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.

How do you stop the kale in Beef, Pomegranate and Kale Salad from being tough?

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.

Should the kale be raw or cooked in Beef, Pomegranate and Kale Salad?

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.

Can you use pomegranate molasses instead of pomegranate seeds in Beef, Pomegranate and Kale Salad?

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.

What can you serve with Beef, Pomegranate and Kale Salad?

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.

How long do leftovers of Beef, Pomegranate and Kale Salad keep?

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.

Is Beef, Pomegranate and Kale Salad a traditional Turkish dish?

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.

Beef, Pomegranate and Kale Salad Vitamins & Minerals

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

Beef, Pomegranate and Kale Salad Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

4.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beef, Pomegranate and Kale Salad

To burn the 264 calories in 1 serving (medium) (220 g):

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Beef, Pomegranate and Kale Salad?

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.

How Nutritious Is Beef, Pomegranate and Kale Salad?

Nutrient density

High

76/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

58/ 100

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.

Is Beef, Pomegranate and Kale Salad Processed?

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.

Does Beef, Pomegranate and Kale Salad Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Beef, Pomegranate and Kale Salad Good For?

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

Beef, Pomegranate and Kale Salad Fat Profile

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.