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Kale salad Calories
High in fiber, rich in vitamin K and C, low calorie
CALORIES
GI
POTASSIUM
FIBER
Kale salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.2g
· 58%
Protein
2.8g
· 22%
Fat
1.1g
· 20%
Fiber
3.5g
Kale salad Vitamins & Minerals
Vitamins
Vitamin K
390µg · 325% DV
Vitamin C
65mg · 72% DV
Vitamin A
241µg · 27% DV
Folate
62µg · 16% DV
Minerals
Manganese
1mg · 43% DV
Calcium
150mg · 15% DV
Iron
2mg · 11% DV
Potassium ⭐
350mg · 10% DV
Kale salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Kale salad
Kale salad — Frequently Asked Questions
How can I make kale salad less bitter and tough?
Remove the thick stems, slice the leaves thinly, and massage them for a few minutes with lemon juice and a little olive oil. This softens the leaves and mellows their sharp flavor.
Can kale salad be made ahead of time?
Yes, prepared dry and kept without dressing, it can stay in an airtight container in the refrigerator for 2–3 days. Add salty or acidic dressing shortly before serving to keep the leaves crisp.
Can I freeze kale salad?
Freezing a finished raw kale salad is not recommended because the leaves become watery and limp after thawing. Extra kale leaves can be frozen separately after washing, drying, and preferably blanching briefly.
What goes well with kale salad?
Kale pairs well with chickpeas, lentils, beans, chicken, fish, eggs, cheese, avocado, pomegranate, apple, and toasted nuts. Adding a protein food and an olive-oil-based dressing makes it more filling as a meal.
How is kale salad different from spinach salad?
Kale is chewier, more fibrous, and has a stronger flavor than spinach. Spinach is more delicate and wilts quickly, while massaged kale holds its texture better after dressing.
Is kale salad better before or after a workout?
It works well after exercise as part of a meal that also includes protein and carbohydrates, such as beans, chicken, or yogurt. A large raw kale salad immediately before intense training may cause digestive discomfort for some people.
Is it okay to eat kale salad at night?
For most people, kale salad is fine at an evening meal. If raw fibrous vegetables cause bloating, try a smaller serving, massage the leaves thoroughly, or use lightly cooked kale instead.
Should people with thyroid conditions be careful with kale salad?
Normal servings of kale are usually not a concern for most people. Those with thyroid disease, low iodine intake, or thyroid medication should avoid making very large amounts of raw kale a daily habit without advice from their clinician or dietitian.
Can people taking blood thinners eat kale salad?
Kale is a leafy green rich in vitamin K, which can affect the management of certain blood-thinning medicines. Rather than avoiding kale entirely, people taking these medicines should keep their intake consistent and follow medical guidance.
Does lemon in kale salad help with iron absorption?
Yes. Vitamin C from lemon can support absorption of the iron found in plant foods, so pairing kale with lemon and legumes is a useful combination.
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Nutrition data compiled from USDA FoodData Central and scientific sources.