98

Kale Sunshine Salad Recipe

Kale Sunshine Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 21.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 8.7 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 low 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 a good source of Vitamin B6 and Vitamin B12.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 a low 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 average 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 98, for Kale Sunshine Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat28%
 Calories from Carbs51%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A35425 IU708.5%
Vitamin C118.8 mg198%
Vitamin D0 IU
Vitamin E2.4 mg7.9%
Thiamin2.6 mg176.4%
Riboflavin2.6 mg154.5%
Niacin15.8 mg78.8%
Vitamin B62.8 mg141.9%
Folate104.4 mcg26.1%
Vitamin B122 mcg33.3%
Pantothenic Acid0.48 mg4.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium232 mg23.2%
Iron3.3 mg18.2%
Magnesium61.6 mg15.4%
Phosphorus178 mg17.8%
Potassium751.3 mg21.5%
Sodium1 mg0%
Zinc1.8 mg12.2%
Copper0.58 mg28.9%
Manganese1.3 mg64.8%
Selenium8.8 mcg12.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.5 g7.2%
Dietary Fiber7.1 g28.4%
Sugars3.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.7 g17.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.3 g8.2%
Saturated Fat0.8 g4%
Monounsaturated Fat1.6 g
Polyunsaturated Fat2.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 145 Calories from Fat 0

% Daily Value *

Total Fat 5.3 g 8.2%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 21.5 g 7.2%

Dietary Fiber 7.1 g28.4%

Sugars 3.9 g

Protein 8.7 g 17.4%

Vitamin A 708.5% Vitamin C 198%

Calcium 23.2% Iron 18.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1900614 Embed Table:

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