How many calories does one serving of Kale Avocado Tomato Salad have?

One serving ( 140 grams ) of Kale Avocado Tomato Healthy Salad gives 148 calories. Out of which carbohydrates comprise 48 calories, proteins account for 11.2 calories and remaining calories come from fat which is 101 calories.  One serving of Kale Avocado Tomato Healthy Salad provides about 7.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

1 serving of Kale Avocado Tomato Healthy Salad, Cholesterol 0 mg, Carbohydrates 12g, Protein 2.8g, Fat 11.3g.

See kale avocado tomato salad recipe | kale avocado salad | healthy Indian Vitamin A rich  kale salad |

kale salad with tomatoes and avocado is a folic acid rich recipe. Learn to make healthy Indian Vitamin A rich  kale salad.

This yummy Kale and Avocado Healthy Salad brings together a unique combo of veggies and greens, with a zesty lemony dressing that perks up the taste and refreshes your palate! 

Onions add a touch of spiciness and crunch to the salad, while a garnish of pumpkin seeds takes this kale salad with tomatoes and avocado  to a whole new level of excellence. What's more, the Kale and Avocado Healthy Salad is also loaded with nutrients. 

kale salad with tomatoes and avocado  is full of antioxidant vitamin C , which helps you fight the harmful effect of free radicals. Kale is rich in iron and fibre , while avocado provides you with healthy fat. 

Is Kale Avocado Tomato Salad healthy?

Yes, this is healthy, but restrictions apply to some.

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 antioxidants, flavonoids 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. Avocado : Avocados are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks. Further, avocados also have a good ratio of potassium to sodium. A high potassium and low sodium ingredient enables to keep your blood pressure stable, which helps to stave off heart disease and stroke both. Though avocados are high in fats, they are all healthy fats. MUFA not only promote healthy cholesterol levels and blood pressure, but they also improve insulin sensitivity to help manage diabetes.  The fiber in avocado (5 g) and the healthy fats (11 g) along with low carbs (6.3 g) aids in weight loss. See detailed avocado benefits.

3. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and over weight individuals have Kale Avocado Tomato Healthy Salad  ?

No for diabetics as the proteins are high, fats are high. Yes for weight loss as all the fats are healthy fats which is extra virgin oil and feta cheese. Yes for heart but reduce extra virgin olive oil by a bit in the recipe. Though avocados are high in fats, they are all healthy fats. MUFA not only promote healthy cholesterol levels and blood pressure, but they also improve insulin sensitivity to help manage diabetes.

Can healthy individuals have Kale Avocado Tomato Healthy Salad ?

Yes, this is a healthy lunch recipe. This is one of the series of antioxidant salads I take to work every day. No need to eat anything else as most key nutrients are taken care of. 

 Kale Avocado Tomato Healthy Salad is high in

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

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

4. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.