Kale market salad
- 13 ingredients
- Servings per recipe: 3
- Serving size: 347 g
Preparation & details:
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 174 kcal 8%
- Protein: 3.47 g 6%
- Fat: 12.63 g Why gray? Help 26%
- Carbohydrates: 14.45 g 6%
Calorie breakdown
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- Protein: 7% 12 kcal
- Fat: 62% 109 kcal
- Carbohydrates: 31% 54 kcal
Omega 6 : Omega 3
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1:1 20:1 20:1
General
Energy
174 kcal
8%
Water
68.09 g
3%
Carbohydrates
Carbohydrate
14.45 g
6%
Fiber
4.8 g
19%
Sugars, total
3.25 g
Starch
0.43 g
Lipids
Total lipid (fat)
12.63 g
26%
Total polyunsaturated
1.818 g
Omega 3 (n-3)
0.084 g
6%
Omega 6 (n-6)
1.684 g
14%
Total monounsaturated
8.618 g
Total saturated
1.649 g
as low as possible
Total trans
0.004 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
3.47 g
6%
Tryptophan
0.037 g
12%
Threonine
0.138 g
11%
Isoleucine
0.128 g
11%
Leucine
0.227 g
8%
Lysine
0.125 g
5%
Methionine + Cystine
0.119 g
10%
Methionine
0.043 g
Cystine
0.076 g
Phenylalanine + Tyrosine
0.246 g
12%
Phenylalanine
0.159 g
Tyrosine
0.087 g
Valine
0.148 g
10%
Vitamins
Vitamin C
10.2 mg
14%
Folate, total
40 µg
Folate, DFE
40 µg DFE
10%
Vitamin B-1 (Thiamin)
0.094 mg
9%
Vitamin B-2 (Riboflavin)
0.117 mg
11%
Vitamin B-3 (Niacin)
1.513 mg
11%
Vitamin B-5 (Pantothenic acid)
0.548 mg
11%
Vitamin B-6
0.149 mg
11%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
4860 IU
208%
Vitamin E
3.02 mg
20%
Vitamin D
0 IU
0%
Vitamin K
44.8 µg
50%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
42 mg
4%
Magnesium, Mg
38 mg
12%
Phosphorus, P
87 mg
12%
Iron, Fe
0.98 mg
5%
Potassium, K
370 mg
8%
Sodium, Na
89 mg
6%
Zinc, Zn
0.67 mg
8%
Copper, Cu
0.182 mg
20%
Selenium, Se
7 µg
13%
Manganese, Mn
0.607 mg
34%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1/2 bunch kale, destemmed, torn into pieces | Kale · raw - 18 g |
| 1 cup / 5.5 oz cooked farro or wheat berries | Wheat · hard red spring - 0.5 cup |
| 4-5 farmers' market carrots, very thinly sliced | Carrots · raw - 4.5 medium |
| 1 small bulb of fennel, transparently sliced | Fennel · bulb · raw - 1 bulb |
| 1 avocado, cut into small cubes | Avocados · raw · all commercial varieties - 1 avocado, NS as to Florida or California |
| a big handful of almond slices, toasted | Nuts · almonds - 0.5 cup, sliced |
| Green garlic dressing | |
| 2 stalks green garlic (or scallions), rinsed and chopped (~1/4 cup) | Onions · spring or scallions (includes tops and bulb) · raw - 2 medium (4-1/8" long) |
| 1/4 teaspoon fine grain sea salt, plus more to taste | Salt · table - 0.25 tsp |
| 2 tablespoons fresh lemon juice | Lemon juice · raw - 2 tbsp |
| 1/3 cup / 80 ml extra virgin olive oil | Oil · olive · salad or cooking - 0.33 cup |
| 2 tablespoons ripe avocado | Avocados · raw · all commercial varieties - 0.13 cup, pureed |
| 1 teaspoon honey, or to taste | Honey - 1 tsp |
| fresh pepper to taste | Spices · pepper · black - 0.25 tsp, ground |
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.
Advanced mode
- 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.