1 cup (medium) of Kale Salad (70 g) has 30 calories. That works out to 43 calories per 100 g. It contains 5 g of carbs, 2 g of protein, 0.5 g of fat and 2.5 g of fiber. Its 272.3 µg of Vitamin K covers 227% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Kale Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.9g

· 6% DV

Fat

0.7g

· 1% DV

Fiber

3.6g

· 13% DV

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

Calories come from: Carbs 62% · Protein 25% · Fat 13%

Kale Salad Vitamins & Minerals

Vitamins

Vitamin K

389µg · 324% DV

Vitamin C

93mg · 103% DV

Vitamin A

241µg · 27% DV

Folate

62µg · 16% DV

Minerals

Manganese

1mg · 43% DV

Calcium

150mg · 15% DV

Potassium ⭐

491mg · 14% DV

Iron

2mg · 11% DV

How Nutritious Is Kale Salad?

Nutrient density

Very high

92/ 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.

Kale 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 Salad

To burn the 43 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

4min

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 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 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 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 Salad Fat Profile

SATURATED

0.09g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Kale Salad

🥗vs🍅

Kale Salad vs Tomato25 kcal more per 100 g

→🥗vs🥗

Kale Salad vs Mixed Green Salad25 kcal more per 100 g

→🥗vs🫑

Kale Salad vs Red Pepper12 kcal more per 100 g

→🥗vs🥄

Kale Salad vs Boiled Beetroot1 kcal fewer per 100 g

→

Foods Similar to Kale 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

Frequently Asked Questions About Kale Salad

How many calories are in kale salad, and is it diet-friendly?

Kale salad has 43 calories per 100g. Its low calorie content and 3.6g of fiber can make it a practical choice for many eating patterns.

Does kale salad have a high glycemic index?

No, kale salad has a glycemic index of 15, which is low. It also provides 7.2g of carbohydrates per 100g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026