1 cup (chopped) of Tomato Kale Salad (70 g) has 28 calories. That works out to 40 calories per 100 g. It contains 5.1 g of carbs, 2.2 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 350 µg of Vitamin K covers 292% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Tomato Kale Salad?

Tomato kale salad combines chopped kale leaves with ripe tomato for a fresh, simple salad. It is a flexible way to serve kale raw, rather than in the cooked dishes familiar in some regions where the greens are grown; there is no single traditional origin for this pairing. Kale has a robust, earthy taste and a pleasantly firm bite, while tomato adds juiciness and tang.

Serve it as a side with a main meal, or make it a light lunch with beans or grains. A little lemon juice and olive oil complement the greens, and massaging the dressing into the leaves softens them. It is low in calories and provides fibre, along with vitamins C and K; 100 g contains 40 calories.

Tomato Kale Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.3g

· 3% DV

Protein

3.1g

· 6% DV

Fat

0.6g

· 1% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 62% · Protein 26% · Fat 12%

Tomato Kale Salad Vitamins & Minerals

Vitamins

Vitamin K

500µg · 417% DV

Vitamin C

78mg · 87% DV

Vitamin A

205µg · 23% DV

Folate

60µg · 15% DV

Minerals

Manganese

1mg · 43% DV

Calcium

175mg · 18% DV

Potassium ⭐

440mg · 13% DV

Phosphorus

62mg · 9% DV

How Nutritious Is Tomato Kale Salad?

Nutrient density

Very high

89/ 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

57/ 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.

Tomato 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 Tomato Kale Salad

To burn the 40 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

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 Tomato Kale Salad Processed?

NOVA 1

Unprocessed

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 Tomato 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 Tomato 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

Tomato Kale Salad Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 1.1:1

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

Compare Tomato Kale Salad

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Tomato Kale Salad vs Tomato22 kcal more per 100 g

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Tomato Kale Salad vs Mixed Green Salad22 kcal more per 100 g

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Tomato Kale Salad vs Red Pepper9 kcal more per 100 g

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Tomato Kale Salad vs Boiled Beetroot4 kcal fewer per 100 g

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Foods Similar to Tomato 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 Tomato Kale Salad

How do you make tomato kale salad?

To make tomato kale salad, finely chop washed kale, add ripe chopped tomatoes, and toss with olive oil, lemon juice, and salt. Remove tough stems first, then massage the leaves briefly with the dressing so they soften before serving.

Should you massage the kale for tomato kale salad?

Yes, massaging kale with a little salt, oil, or lemon makes its leaves less tough and easier to eat raw. Massage the chopped leaves until they feel softer, then add the tomatoes so they do not get crushed.

Can you eat raw kale in tomato kale salad?

Yes, kale can be eaten raw in tomato kale salad when it is washed thoroughly and chopped finely. If the leaves seem tough, massage them with the dressing or blanch them briefly, cool them, and drain well first.

Do you remove kale stems for tomato kale salad?

Yes, remove the thick central stems for a more tender tomato kale salad; they can be fibrous and take longer to chew. Keep the leafy parts and slice them thinly. Tender, narrow stems can be chopped and used if you like.

Why does tomato kale salad taste bitter?

Tomato kale salad can taste bitter when the kale is very mature, its thick stems are included, or the leaves are not balanced with enough acidity. Remove the stems and massage the leaves with lemon; ripe tomatoes also help round out the flavor.

What dressing goes well with tomato kale salad?

A simple lemon-and-olive-oil dressing suits tomato kale salad because its acidity balances the earthy kale and ripe tomatoes. Add salt and, if desired, a little garlic or vinegar; dress and massage the kale before folding in the tomatoes.

Which tomatoes are best for tomato kale salad?

Firm, ripe tomatoes work best in tomato kale salad because they bring sweetness without releasing too much water. Cherry tomatoes are another good choice; halve them and add them shortly before serving to keep the leaves from turning soggy.

Can you make tomato kale salad ahead of time?

Yes, you can wash and chop the kale ahead, but keep the tomatoes and dressing separate until close to serving. This keeps the leaves from becoming soggy and the tomatoes from releasing excess juice into the salad.

How long does tomato kale salad last in the fridge?

Tomato kale salad is best eaten within a day when it has already been dressed, since the tomatoes release liquid and the leaves soften. For better texture, refrigerate the prepared kale separately and add tomatoes and dressing just before eating.

What goes well with tomato kale salad?

Tomato kale salad pairs well with grilled chicken, fish, eggs, beans, or a grain-based main dish. Its fresh, tangy flavor also works alongside roasted vegetables; add chickpeas or toasted nuts if you want the salad itself to feel more substantial.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026