1 cup (chopped) of Kale, carrot and beet salad (70 g) has 27 calories. That works out to 38 calories per 100 g. It contains 5.8 g of carbs, 1.2 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 124.6 µg of Vitamin K covers 104% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Kale, carrot and beet salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.3g

· 3% DV

Protein

1.7g

· 3% DV

Fat

0.3g

· 0% 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 78% · Protein 16% · Fat 6%

Kale, carrot and beet salad Vitamins & Minerals

Vitamins

Vitamin K

178µg · 148% DV

Vitamin A

355µg · 39% DV

Vitamin C

34mg · 38% DV

Folate

42µg · 11% DV

Minerals

Potassium ⭐

358mg · 11% DV

Calcium

77mg · 8% DV

Iron

1mg · 6% DV

Magnesium

24mg · 6% DV

How Nutritious Is Kale, carrot and beet salad?

Nutrient density

Very high

82/ 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

54/ 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, carrot and beet 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, carrot and beet salad

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Kale, carrot and beet 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, carrot and beet 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, carrot and beet 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

— Not suitable

Low FODMAP

— Not suitable

Kale, carrot and beet salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 1.3:1

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

Compare Kale, carrot and beet salad

🥗vs🍅

Kale, carrot and beet salad vs Tomato20 kcal more per 100 g

→🥗vs🥗

Kale, carrot and beet salad vs Mixed Green Salad20 kcal more per 100 g

→🥗vs🫑

Kale, carrot and beet salad vs Red Pepper7 kcal more per 100 g

→🥗vs🥄

Kale, carrot and beet salad vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Kale, carrot and beet 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

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 20, 2026