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Nutritional Facts: Thanksgiving Kale Salad (Kale & Quinoa)

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (170g)
quinoa
2 1/2 cups (593g)
water
8 cups (536g)
kale
1/2 cup (65g)
pumpkin seeds
1/2 cup (50g)
dried cranberries
1/4 cup (57g)
butter
1/4 cup (60g)
apple cider
1/2 (24g)
lemons, juice of
1/2 teaspoon (3g)
salt
Total 1 serving
Alanine (g) 1.0 n/a 0.9 1.0 0.0 0.0 n/a n/a 0.0 3 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.9 n/a 1.0 3.5 0.0 0.0 n/a n/a 0.0 6 1
Ash (g) 4.0 0.6 8.2 3.1 0.1 1.2 0.1 0.1 3.0 20 3
Aspartic acid (g) 1.9 n/a 1.6 1.9 0.1 0.0 n/a n/a 0.0 6 1
Beta-sitosterol n/a n/a n/a n/a n/a 2.3 n/a n/a n/a 2 0
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.9 17.8 723.6 29.7 4.0 13.6 6.6 1.4 0.7 877 146
Calories 625.6 0.0 268.0 360.6 23.0 406.9 0.6 5.3 0.0 1,690 282
Calories (kj) 2,616.3 0.0 1,114.9 1,508.7 97.0 1,701.9 2.4 21.8 0.0 7,063 1,177
Campesterol n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Carbohydrates (g) 109.1 0.0 53.7 6.9 6.1 0.0 0.2 1.7 0.0 178 30
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 122.0 0.0 0.0 0.0 122 20
Copper (mg) 1.0 0.1 1.6 0.9 0.0 0.0 0.0 0.0 0.0 4 1
Cystine (g) 0.3 n/a 0.2 0.2 0.0 0.0 n/a n/a 0.0 1 0
Dietary Fiber (g) 11.9 0.0 10.7 3.9 2.3 0.0 0.0 0.1 0.0 29 5
Folate (mcg) 312.8 0.0 155.4 37.4 0.5 1.7 0.0 4.8 0.0 513 85
Folate, DFE (mcg) 312.8 0.0 155.4 37.4 0.5 1.7 0.0 4.8 0.0 513 85
Folate, food (mcg) 312.8 0.0 155.4 37.4 0.5 1.7 0.0 4.8 0.0 513 85
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.1 0.3 n/a n/a 0.3 n/a 1 0
Galactose n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.1 1.6 n/a n/a 0.2 n/a 2 0
Glutamic acid (g) 3.2 n/a 2.0 4.0 0.1 0.1 n/a n/a 0.0 9 2
Glycine (g) 1.2 n/a 0.9 1.2 0.0 0.0 n/a n/a 0.0 3 1
Histidine (g) 0.7 n/a 0.4 0.5 0.0 0.0 n/a n/a 0.0 2 0
Iron (mg) 7.8 0.0 9.1 5.7 0.1 0.0 0.0 0.0 0.0 23 4
Isoleucine (g) 0.9 n/a 1.1 0.8 0.0 0.0 n/a n/a 0.0 3 0
Lactose n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 1.4 n/a 1.2 1.6 0.0 0.0 n/a n/a 0.0 4 1
Lysine (g) 1.3 n/a 1.1 0.8 0.0 0.0 n/a n/a 0.0 3 1
Magnesium (mg) 334.9 5.9 182.2 381.8 3.0 1.1 0.6 1.4 0.0 911 152
Maltose n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 3.5 0.0 4.1 2.9 0.2 0.0 0.0 0.0 0.0 11 2
Methionine (g) 0.5 n/a 0.2 0.4 0.0 0.0 n/a n/a 0.0 1 0
Monounsaturated Fat (g) 2.7 0.0 0.3 10.5 0.0 11.9 0.0 0.0 0.0 25 4
Niacin (mg) 2.6 0.0 5.4 3.2 0.1 0.0 0.0 0.0 0.0 11 2
Pantothenic acid (mg) 1.3 0.0 0.5 0.5 0.1 0.1 0.0 0.0 0.0 3 0
Phenylalanine (g) 1.0 n/a 0.9 1.1 0.0 0.0 n/a n/a 0.0 3 1
Phosphorus (mg) 776.9 0.0 300.2 795.3 6.5 13.6 7.2 1.9 0.0 1,902 317
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Polyunsaturated Fat (g) 5.6 0.0 1.8 13.5 0.0 1.7 0.0 0.0 0.0 23 4
Potassium (mg) 957.1 5.9 2,395.9 521.8 42.5 13.6 0.0 24.7 0.2 3,962 660
Proline (g) 1.3 n/a 1.1 0.8 0.0 0.0 n/a n/a 0.0 3 1
Protein (g) 24.0 0.0 17.7 19.5 0.2 0.5 0.0 0.1 0.0 62 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 380.8 0.0 0.0 0.0 381 63
Riboflavin (mg) 0.5 0.0 0.7 0.1 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.2 0.0 0.5 5.6 0.0 29.2 0.0 0.0 0.0 36 6
Selenium (mcg) 14.5 0.0 4.8 6.1 0.1 0.6 0.0 0.0 0.0 26 4
Serine (g) 1.0 n/a 0.7 1.1 0.0 0.0 n/a n/a 0.0 3 0
Sodium (mg) 8.5 17.8 230.5 4.5 1.0 405.2 8.4 0.2 1,162.7 1,839 306
Starch (g) 88.8 n/a n/a 0.9 0.0 n/a n/a 0.0 n/a 90 15
Stigmasterol n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a n/a n/a 0.7 0.1 n/a n/a 0.1 n/a 1 0
Sugar n/a 0.0 n/a 0.9 2.0 0.0 0.0 0.6 0.0 4 1
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.6 0.2 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.7 n/a 0.8 0.6 0.0 0.0 n/a n/a 0.0 2 0
Tocopherol, alpha (mg) 4.1 0.0 n/a 1.4 0.6 1.3 0.0 0.0 0.0 8 1
Tocopherol, beta (mg) 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.6 n/a n/a 0.3 0.0 0.0 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 7.7 n/a n/a 22.6 0.0 0.0 n/a n/a n/a 30 5
Total Fat (g) 10.3 0.0 3.8 31.6 0.1 46.0 0.0 0.1 0.0 92 15
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a 1.7 n/a 0.0 n/a 2 0
TransFatty acids n/a n/a n/a 0.0 n/a 1.9 n/a 0.0 n/a 2 0
Tryptophan (g) 0.3 n/a 0.2 0.4 0.0 0.0 n/a n/a 0.0 1 0
Tyrosine (g) 0.5 n/a 0.6 0.7 0.0 0.0 n/a n/a 0.0 2 0
Valine (g) 1.0 n/a 1.0 1.0 0.0 0.0 n/a n/a 0.0 3 1
Vitamin A, IU (IU) 23.8 0.0 82,415.4 10.3 30.0 1,418.2 0.0 1.4 0.0 83,899 13,983
Vitamin A, RAE (mcg) 1.7 0.0 4,121.8 0.6 1.5 388.2 0.0 0.0 0.0 4,514 752
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.0 1.5 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C n/a 0.0 643.2 1.2 6.7 0.0 15.0 9.3 0.0 675 113
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 34.1 0.0 0.0 0.0 34 6
Water (g) 22.6 591.9 452.7 3.4 43.6 9.0 59.8 22.2 0.0 1,205 201
Zinc (mg) 5.3 0.0 2.4 5.0 0.1 0.1 0.0 0.0 0.0 13 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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