Kale, beet and carrot salad with seeds has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Folate.
The food contains 22.1g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Kale, beet and carrot salad with seeds, and we advise that this food on a regular basis.
Calories from Protein | 16% | |
Calories from Fat | 40% | |
Calories from Carbs | 44% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 29885 IU | 597.7% | ||
Vitamin C | 83.6 mg | 139.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 6 mg | 20.1% | ||
Thiamin | 0.16 mg | 10.9% | ||
Riboflavin | 0.2 mg | 11.8% | ||
Niacin | 2.2 mg | 11% | ||
Vitamin B6 | 0.43 mg | 21.5% | ||
Folate | 90 mcg | 22.5% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.81 mg | 8.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 187 mg | 18.7% | ||
Iron | 3 mg | 16.5% | ||
Magnesium | 76.8 mg | 19.2% | ||
Phosphorus | 194 mg | 19.4% | ||
Potassium | 770.3 mg | 22% | ||
Sodium | 401.7 mg | 16.7% | ||
Zinc | 1.7 mg | 11.3% | ||
Copper | 0.62 mg | 30.8% | ||
Manganese | 1.2 mg | 61.9% | ||
Selenium | 8.6 mcg | 12.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 22.1 g | 7.4% | ||
Dietary Fiber | 6.8 g | 27.2% | ||
Sugars | 6.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.8 g | 15.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9 g | 13.8% | ||
Saturated Fat | 1.2 g | 6% | ||
Monounsaturated Fat | 2.4 g | |||
Polyunsaturated Fat | 4.8 g |
Serving size
Amount Per Serving
Calories 181 Calories from Fat 0
% Daily Value *
Total Fat 9 g 13.8%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 0 mg
Sodium 401.7 mg 16.7%
Total Carbohydrates 22.1 g 7.4%
Dietary Fiber 6.8 g27.2%
Sugars 6.2 g
Protein 7.8 g 15.6%
Vitamin A 597.7% Vitamin C 139.3%
Calcium 18.7% Iron 16.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 297
Protein 13.7 g | Carbs 53.3 g | Fat 8.5 g
Per Serving | Calories 719
Protein 11.6 g | Carbs 81.6 g | Fat 45.2 g
Per Serving | Calories 210
Protein 6.9 g | Carbs 32.7 g | Fat 8.9 g
Per Serving | Calories 195
Protein 4.7 g | Carbs 10 g | Fat 16.6 g
Per Serving | Calories 82
Protein 3.8 g | Carbs 11.9 g | Fat 2.6 g
Per Serving | Calories 436
Protein 47.6 g | Carbs 45.9 g | Fat 7.5 g
Per Serving | Calories 269
Protein 6.4 g | Carbs 32.8 g | Fat 14.1 g
Per Serving | Calories 175
Protein 13.1 g | Carbs 14 g | Fat 9.2 g