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Crunchy Raw Kale Salad - Recipe and Nutrition Facts
91

Crunchy Raw Kale Salad Recipe

Crunchy Raw Kale Salad has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Vitamin E, Thiamin, Riboflavin and Folate.

The food contains 40.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 6.39 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Crunchy Raw Kale Salad has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat64%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very high in Vitamin E
  • High in Riboflavin
  • Very high in Thiamin

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A50 IU1%
Vitamin C245.6 mg409.4%
Vitamin D0 IU
Vitamin E9.4 mg31.5%
Thiamin0.53 mg35.3%
Riboflavin0.44 mg25.7%
Niacin3.4 mg17.2%
Vitamin B60.86 mg43.1%
Folate193.6 mcg48.4%
Vitamin B120 mcg
Pantothenic Acid0.9 mg9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium420 mg42%
Iron6.4 mg35.5%
Magnesium147.6 mg36.9%
Phosphorus270 mg27%
Potassium1 mg0%
Sodium2 mg0.1%
Zinc2.2 mg14.7%
Copper1.1 mg55.6%
Manganese2.7 mg134.4%
Selenium4.8 mcg6.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate40.8 g13.6%
Dietary Fiber11.4 g45.6%
Sugars8.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.3 g38.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat47.2 g72.6%
Saturated Fat6.3 g31.5%
Monounsaturated Fat31 g
Polyunsaturated Fat7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 604 Calories from Fat 0

% Daily Value *

Total Fat 47.2 g 72.6%

Saturated Fat 6.3 g 31.5%

Trans Fat

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 40.8 g 13.6%

Dietary Fiber 11.4 g45.6%

Sugars 8.5 g

Protein 19.3 g 38.6%

Vitamin A 1% Vitamin C 409.4%

Calcium 42% Iron 35.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2304005 Embed Table:

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