Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Broccoli Carrot Kale Salad Calories
Rich in vitamin C, vitamin K, and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Broccoli Carrot Kale Salad has 38 calories. It contains 7.1 g of carbs, 2.7 g of protein, 0.5 g of fat and 3.1 g of fiber. Its 250 µg of Vitamin K covers 208% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli Carrot Kale Salad Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.1g
· 3% DV
Protein
2.7g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 25% · Fat 10%
Broccoli Carrot Kale Salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 2.7 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Broccoli Carrot Kale Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 68 kcal |
| ½ cup (chopped) | 50 g | 19 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (chopped) | 100 g | 38 kcal |
| 1.5 cup (chopped) | 150 g | 57 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1 bottle (large) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Broccoli Carrot Kale Salad
How do you make broccoli carrot kale salad?
To make broccoli carrot kale salad, chop the broccoli into small florets, grate or slice the carrot, and thinly slice the kale. Toss with lemon juice, olive oil, and salt; massage the kale with the dressing briefly if you prefer softer leaves.
What dressing goes best with broccoli carrot kale salad?
A lemon-and-olive-oil dressing complements broccoli carrot kale salad without masking the vegetables. For a creamier version, whisk tahini with lemon juice and a little water, then add it just before serving so the salad stays fresh and crisp.
Do you need to blanch broccoli for broccoli carrot kale salad?
No, blanching is optional for broccoli carrot kale salad. Raw florets give it a crisp texture, while a brief blanch followed by cooling makes the broccoli more tender. Avoid cooking it for too long, or it may become soft and watery.
How do you soften the kale in broccoli carrot kale salad?
Thinly slice the kale and massage it with a little lemon juice and olive oil for a few minutes. This softens the leaves and makes them easier to eat. Remove thick, tough stems before adding the kale to broccoli carrot kale salad.
Can you make broccoli carrot kale salad ahead of time?
Yes, you can chop the vegetables for broccoli carrot kale salad ahead of time and refrigerate them in a covered container. Keep the dressing separate until serving to preserve the broccoli’s crunch; kale can be massaged with dressing earlier if desired.
How long does broccoli carrot kale salad last in the fridge?
Broccoli carrot kale salad keeps for about two days in a covered container in the refrigerator, though its texture gradually softens. If it is already dressed, it may wilt sooner. Discard it if it develops an unusual smell or signs of spoilage.
Can you eat raw broccoli in broccoli carrot kale salad?
Yes, raw broccoli is commonly used in broccoli carrot kale salad. Cut it into small florets so it is easier to chew and the dressing coats it evenly. If you prefer a gentler texture, steam the florets briefly and cool them first.
Can you freeze broccoli carrot kale salad?
Freezing broccoli carrot kale salad is not recommended because thawed raw vegetables become limp and release water. Freeze broccoli separately only if you plan to use it later in a cooked dish, and prepare the carrot and kale fresh for the salad.
What can you serve with broccoli carrot kale salad?
Broccoli carrot kale salad pairs well with grilled vegetables, beans, lentils, or baked main dishes. Add chickpeas or cooked beans to the salad itself when you want a more substantial plant-based lunch rather than a side dish.
How can you make broccoli carrot kale salad more filling?
Add chickpeas, lentils, or a handful of nuts or seeds to make broccoli carrot kale salad more filling. These additions provide a heartier texture and turn the vegetable salad into a more substantial meal.
Broccoli Carrot Kale Salad Vitamins & Minerals
Vitamins
Vitamin K
250µg · 208% DV
Vitamin C
74mg · 82% DV
Vitamin A
340µg · 38% DV
Folate
62µg · 16% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.11mg · 12% DV
Calcium
99mg · 10% DV
Potassium ⭐
310mg · 9% DV
Sodium
33mg · 1% DV
Broccoli Carrot Kale Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli Carrot Kale Salad
To burn the 38 calories in 100 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.
What is Broccoli Carrot Kale Salad?
Broccoli Carrot Kale Salad brings chopped broccoli, carrot and kale together in a fresh vegetable salad. It is a flexible combination rather than a dish tied to one particular regional tradition. The vegetables can be served raw for a crisp bite, or the broccoli can be briefly cooked if you prefer it more tender.
Carrot adds gentle sweetness, while kale tastes leafy and robust and broccoli has a mild, earthy note. It works as a side with everyday meals or as a light lunch, often dressed simply with lemon or a little oil. The vegetables make it a source of fibre and vitamins C and K; a 100 g portion has 38 calories. Keep the dressing light if you want the vegetables’ fresh flavours to stand out.
How Nutritious Is Broccoli Carrot Kale Salad?
Nutrient density
Very 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.
Satiety score
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.
Is Broccoli Carrot 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 Broccoli Carrot Kale Salad Contain Allergens?
No known major allergens
Which Diets Is Broccoli Carrot Kale Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Broccoli Carrot Kale Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Broccoli Carrot Kale Salad
Foods Similar to Broccoli Carrot Kale Salad
Have another question about Broccoli Carrot Kale Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.