Nutritional Facts of Kale and Apple Salad

This calorie page has been viewed 1172 times Last Updated : Apr 17,2019

Kale and Apple Salad
Click here to view Kale and Apple Salad recipe

How many calories does one serving of Kale and Apple Salad have?

One serving of Kale and Apple Salad gives 69 calories. Out of which carbohydrates comprise 34 calories, proteins account for 4 caloriKale and Apple Salades and remaining calories come from fat which is 32 calories.  One serving of Kale and Apple Salad provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Kale and Apple Salad recipe. This delicious Kale and Apple Salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds.

A tangy dressing of honey and lemon adds to the spectrum of flavours that this salad offers your taste buds! Serve it immediately upon tossing to enjoy the bubbly, fresh flavours.

Is Kale and Apple Salad healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Kale : Of all the superfoods you can think of, kale is one of the most healthiest you can rely on. Along with vitamins like vitamin A and vitamin C which act as antioxidantsflavonoids like lutein, kaempferol and quercetin are also found in relatively large amounts in Kale. Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale  beneficial to diabetics and heart. See detailed benefits of kale

2. Cabbage ( Gobhi) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. See here all benefits of cabbage

3. Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple

Can diabetics, heart patients and over weight individuals have Kale and Apple Salad  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the honey from the salad. It should taste fine if you use green apples which are naturally sweet. Kale  beneficial to diabetics and heart. Cabbage is low in caloriesrelieves constipation, good for diabetics.

Can healthy individuals have Kale and Apple Salad ?


Kale and Apple Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 69 calories that come from Kale and Apple Salad?

Walking (6 kmph) = 21 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy69 cal3%
Protein1.1 g2%
Carbohydrates8.6 g3%
Fiber1.7 g7%
Fat3.6 g5%
Cholesterol0 mg0%
Vitamin A808.4 mcg17%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C38.6 mg96%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.3 mcg4%
Calcium36.9 mg6%
Iron0.7 mg3%
Magnesium12.6 mg4%
Phosphorus19.8 mg3%
Sodium17.9 mg1%
Potassium135.1 mg3%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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