Kale And Quinoa Salad
This kale and quinoa salad provides balanced energy with moderate calories and healthy fats. It is rich in dietary fiber, promoting good digestion and gut health. The combination offers a notable source of plant-based protein, calcium, and iron to support daily wellness. It also contains vitamins A, C, E, and K, which contribute to immune function and skin vitality.
Macronutrient distribution
A Serving (150 g) of Kale And Quinoa Salad contains 300 calories, 10 g of protein, 43 g of carbohydrates, and 10 g of fat.
- Protein
- 10 g13%
- Carbs
- 43 g57%
- Fat
- 10 g30%
of calories
Calorie Burn
How long would it take to burn off 300 calories?
- Walking3.5 mph, moderate pace53 min
- YogaModerate effort, gentle pace76 min
- SwimmingFreestyle, moderate effort39 min
- Biking12–14 mph, moderate effort29 min
- StairsStair climbing, moderate pace38 min
- Running5 mph (12 min/mile)28 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (150 g)
Carbohydrates
- Carbohydrates43 / 313 g(14%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars5 g
- Added Sugars1 / 63 g(2%)
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat2 / 25 g(8%)
- Monounsaturated Fat4 g
- Polyunsaturated Fat4 g
- Omega-30.3 g
- Omega-63.7 g
- Omega-94 g
- Oleic Acid4 g
- Stearic Acid0.6 g
- Linoleic Acid3.7 g
- Myristic Acid0.1 g
- Palmitic Acid1.3 g
- Eicosenoic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein10 / 56 g(18%)
Amino Acids
- Lysine0.65 g
- Serine0.7 g
- Valine0.6 g
- Alanine0.6 g
- Cystine0.15 g
- Cysteine0.15 g
- Proline0.6 g
- Arginine0.7 g
- Histidine0.3 g
- Threonine0.35 g
- Isoleucine0.45 g
- Methionine0.2 g
- Tryptophan0.09 g
- Glutamic Acid1.7 g
- Aspartic Acid0.9 g
- Phenylalanine0.5 g
- Glycine0.55 g
- Leucine0.85 g
- Tyrosine0.3 g
Vitamins
- Vitamin A700 / 900 ug(78%)
- Vitamin C25 / 90 mg(28%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K130 / 120 ug(108%)
- Vitamin B60.2 / 1.3 mg(15%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)2.5 / 16 mg(16%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin3 / 30 ug(10%)
- Choline25 / 550 mg(5%)
Minerals
- Calcium150 / 1,000 mg(15%)
- Iron2.5 / 8 mg(31%)
- Magnesium60 / 420 mg(14%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium250 / 2,300 mg(11%)
- Zinc1 / 11 mg(9%)
- Copper0.2 / 0.9 mg(22%)
- Manganese1 / 2.3 mg(43%)
- Selenium5 / 55 ug(9%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride400 / 2,300 mg(17%)
Other
- Water120 / 3,700 g(3%)
Sources
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