1 cup (chopped) of Kale and parsley salad (70 g) has 31 calories. That works out to 45 calories per 100 g. It contains 5 g of carbs, 2.7 g of protein, 0.6 g of fat and 2.8 g of fiber. Its 420 µg of Vitamin K covers 350% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Kale and parsley salad?

Kara lahana ve maydanoz salatası is a salad of kara lahana, the dark leafy collard greens familiar in Turkey, with parsley; it is not necessarily made with curly kale. Kara lahana is especially associated with the Black Sea region, where it is also a staple in cooked dishes.

Finely slicing the leaves makes them easier to eat raw. Their robust, slightly bitter taste works well with parsley and a lemon-and-olive-oil dressing, and the salad can accompany grilled foods, beans or a larger spread of small dishes. It is a light, fibre-rich choice with plenty of vitamins C and K. For a gentler texture, briefly massage the leaves with the dressing; use less oil if you want to keep it lighter.

Kale and parsley salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

3.8g

· 8% DV

Fat

0.8g

· 1% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 30% · Fat 14%

Kale and parsley salad Vitamins & Minerals

Vitamins

Vitamin K

600µg · 500% DV

Vitamin C

150mg · 167% DV

Vitamin A

400µg · 44% DV

Folate

100µg · 25% DV

Minerals

Manganese

1mg · 43% DV

Calcium

185mg · 19% DV

Iron

3mg · 17% DV

Potassium ⭐

550mg · 16% DV

How Nutritious Is Kale and parsley salad?

Nutrient density

Very high

90/ 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

High

61/ 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.

Kale and parsley salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Kale and parsley salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Kale and parsley 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 Kale and parsley 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 Kale and parsley 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

Kale and parsley salad Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.31g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare Kale and parsley salad

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Kale and parsley salad vs Mixed Green Salad27 kcal more per 100 g

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Kale and parsley salad vs Red Pepper14 kcal more per 100 g

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Kale and parsley salad vs Boiled Beetroot1 kcal more per 100 g

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Foods Similar to Kale and parsley salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Kale and parsley salad

What is in Kara lahana and parsley salad?

Kara lahana and parsley salad is made with finely chopped Turkish collard greens and parsley, usually dressed with lemon juice, olive oil, and salt. Recipes may add ingredients such as onion, tomato, or pomegranate molasses, but the greens are the defining ingredients.

Can you eat Kara lahana and parsley salad raw?

Yes, Kara lahana and parsley salad can be served raw. Wash the leaves well, remove any especially tough ribs, and slice them thinly; rubbing them with lemon juice and salt helps soften their firm texture.

How do you make Kara lahana and parsley salad less tough?

Slice the collard leaves thinly, then massage them with a little salt and lemon juice for a few minutes. This softens their fibrous texture without cooking them; add the parsley and dressing after the leaves have relaxed.

Does Kara lahana and parsley salad need to be cooked?

No, Kara lahana and parsley salad does not need to be cooked. If you prefer softer greens, briefly blanch the collard leaves, drain and cool them thoroughly, then combine them with fresh parsley and dressing.

How do you keep Kara lahana and parsley salad from getting soggy?

Dry the collard leaves and parsley thoroughly after washing, and add the dressing shortly before serving. If preparing ahead, keep the greens and dressing in separate containers so the leaves stay firmer.

How long does Kara lahana and parsley salad keep in the refrigerator?

Kara lahana and parsley salad is best eaten fresh, but it can generally be refrigerated in a covered container for about 1–2 days. A dressed salad softens faster, so store the dressing separately when possible.

Can you use collard stems in Kara lahana and parsley salad?

Yes, tender collard stems can go into Kara lahana and parsley salad if you slice them very thinly. Thick, mature stems are often too fibrous for a raw salad, so remove them or save them for cooked dishes.

What dressing goes well with Kara lahana and parsley salad?

A lemon-and-olive-oil dressing suits Kara lahana and parsley salad because its acidity brightens the sturdy greens. Garlic, vinegar, or a little pomegranate molasses can add extra flavor without needing a complicated dressing.

What should you serve with Kara lahana and parsley salad?

Serve Kara lahana and parsley salad alongside beans, lentils, grilled vegetables, or fish. Its fresh, tangy flavor works especially well with hearty dishes and can balance a richer main course.

Can people taking warfarin eat Kara lahana and parsley salad?

People taking warfarin can eat Kara lahana and parsley salad, but its vitamin K content may affect anticoagulation if their intake changes substantially. Keep intake consistent and ask your clinician or dietitian about an appropriate amount for you.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026