Raw kale salad with balsamic, pine nuts, and parmesan
- 10 ingredients
- Servings per recipe: 7
- Serving size: 100 g
Preparation & details:
www.simplyrecipes.com/recipes/raw_kale_salad_with_balsamic_pine_nuts_and_parmesan/
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 172 kcal 8%
- Protein: 4.73 g 9%
- Fat: 11.78 g Why gray? Help 24%
- Carbohydrates: 14.7 g 6%
Calorie breakdown
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- Protein: 8% 14 kcal
- Fat: 60% 102 kcal
- Carbohydrates: 32% 54 kcal
Omega 6 : Omega 3
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1:1 20:1 16:1
General
Energy
172 kcal
8%
Water
65.54 g
2%
Carbohydrates
Carbohydrate
14.7 g
6%
Fiber
2.9 g
12%
Sugars, total
8.32 g
Starch
0.09 g
Lipids
Total lipid (fat)
11.78 g
24%
Total polyunsaturated
3.07 g
Omega 3 (n-3)
0.176 g
12%
Omega 6 (n-6)
2.831 g
23%
Total monounsaturated
5.702 g
Total saturated
1.722 g
as low as possible
Total trans
0.034 g
as low as possible
Cholesterol
3 mg
as low as possible
Protein + aminoacids
Protein
4.73 g
9%
Tryptophan
0.047 g
15%
Threonine
0.158 g
12%
Isoleucine
0.215 g
18%
Leucine
0.313 g
12%
Lysine
0.241 g
10%
Methionine + Cystine
0.114 g
9%
Methionine
0.064 g
Cystine
0.05 g
Phenylalanine + Tyrosine
0.37 g
18%
Phenylalanine
0.199 g
Tyrosine
0.171 g
Valine
0.229 g
15%
Vitamins
Vitamin C
77.7 mg
104%
Folate, total
94 µg
Folate, DFE
94 µg DFE
24%
Vitamin B-1 (Thiamin)
0.096 mg
9%
Vitamin B-2 (Riboflavin)
0.114 mg
10%
Vitamin B-3 (Niacin)
0.977 mg
7%
Vitamin B-5 (Pantothenic acid)
0.109 mg
2%
Vitamin B-6
0.187 mg
14%
Vitamin B-12 (Cobalamin)
0.05 µg
2%
Vitamin A
6503 IU
279%
Vitamin E
2.49 mg
17%
Vitamin D
1 IU
0%
Vitamin K
463.6 µg
515%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
133 mg
13%
Magnesium, Mg
49 mg
16%
Phosphorus, P
121 mg
17%
Iron, Fe
1.48 mg
8%
Potassium, K
379 mg
8%
Sodium, Na
423 mg
28%
Zinc, Zn
0.94 mg
12%
Copper, Cu
1.066 mg
118%
Selenium, Se
1.9 µg
3%
Manganese, Mn
1.042 mg
58%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1/4 cup dried sweetened cranberries, chopped (or whole golden raisins or currants) | Cranberries · dried · sweetened - 0.25 cup |
| 1/3 cup pine nuts (can substitute slivered almonds) | Nuts · pine nuts · dried - 0.33 cup |
| 1 pound fresh Lacinato kale, about 2-3 bunches, rinsed and patted dry | Kale · raw - 454 g |
| 1/4 cup balsamic vinegar | Vinegar · balsamic - 0.25 cup |
| 3 Tbsp olive oil | Oil · olive · salad or cooking - 3 tbsp |
| 1 Tbsp seasoned rice vinegar | Vinegar · distilled - 1 tbsp |
| 1 Tbsp honey | Honey - 1 tbsp |
| 1 teaspoon salt | Salt · table - 1 tsp |
| 1/2 teaspoon pepper | Spices · pepper · black - 0.5 tsp, whole |
| 1/4 cup grated Parmesan cheese, packed | Cheese · parmesan · grated - 0.25 cup |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.