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Nutritional Facts: The Best Shredded Kale Salad With Pecan Parmesan and Cranberries

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.

  8 cups (536g)
kale
2 large (7g)
garlic cloves
1/4 cup (61g)
fresh lemon juice
3 tablespoons (41g)
extra virgin olive oil
1/4 teaspoon (2g)
sea salt
1/4 teaspoon (1g)
fresh ground black pepper
1 (0g)
dried sweetened cranberries
1 cup (99g)
pecan halves
1 1/2 tablespoons (18g)
nutritional yeast
1 tablespoon (14g)
extra virgin olive oil
2 pinches (3g)
sea salt
Total 1 serving
Alanine (g) 0.9 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.4 0.0 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.0 0.0 n/a 0.0 0.0 0.0 n/a 1.2 0.4 0.0 0.0 3 1
Ash (g) 8.2 0.1 0.1 0.0 1.5 0.0 n/a 1.5 1.0 0.0 3.0 15 4
Aspartic acid (g) 1.6 0.0 n/a 0.0 0.0 0.0 n/a 0.9 0.7 0.0 0.0 3 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 88.1 n/a n/a n/a 88 22
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 723.6 13.0 3.7 0.4 0.4 2.5 n/a 69.3 5.4 0.1 0.7 819 205
Calories 268.0 10.7 13.4 358.0 0.0 1.4 n/a 684.1 58.5 119.3 0.0 1,514 378
Calories (kj) 1,114.9 44.9 55.5 1,498.1 0.0 6.0 n/a 2,860.1 245.0 499.4 0.0 6,324 1,581
Campesterol n/a n/a n/a n/a n/a n/a n/a 5.0 n/a n/a n/a 5 1
Carbohydrates (g) 53.7 2.4 4.2 0.0 0.0 0.4 n/a 13.7 7.4 0.0 0.0 82 20
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.6 0.0 0.0 0.0 0.0 0.0 n/a 1.2 0.1 0.0 0.0 3 1
Cystine (g) 0.2 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.1 0.0 0.0 0 0
Dietary Fiber (g) 10.7 0.2 0.2 0.0 0.0 0.1 n/a 9.5 4.8 0.0 0.0 26 6
Folate (mcg) 155.4 0.2 12.2 0.0 0.0 0.1 n/a 21.8 421.2 0.0 0.0 611 153
Folate, DFE (mcg) 155.4 0.2 12.2 0.0 0.0 0.1 n/a 21.8 421.2 0.0 0.0 611 153
Folate, food (mcg) 155.4 0.2 12.2 0.0 0.0 0.1 n/a 21.8 421.2 0.0 0.0 611 153
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.7 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 1 0
Galactose n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.6 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 1 0
Glutamic acid (g) 2.0 0.1 n/a 0.0 0.0 0.0 n/a 1.8 1.2 0.0 0.0 5 1
Glycine (g) 0.9 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.3 0.0 0.0 2 0
Histidine (g) 0.4 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.2 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 9.1 0.1 0.0 0.2 0.0 0.1 n/a 2.5 0.4 0.1 0.0 13 3
Isoleucine (g) 1.1 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.3 0.0 0.0 2 0
Lactose n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 1.2 0.0 n/a 0.0 0.0 0.0 n/a 0.6 0.5 0.0 0.0 2 1
Lysine (g) 1.1 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.6 0.0 0.0 2 0
Magnesium (mg) 182.2 1.8 3.7 0.0 0.0 1.0 n/a 119.8 9.7 0.0 0.0 318 80
Maltose n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 4.1 0.1 0.0 0.0 0.0 0.1 n/a 4.5 0.1 0.0 0.0 9 2
Methionine (g) 0.2 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.1 0.0 0.0 0 0
Monounsaturated Fat (g) 0.3 0.0 0.0 29.5 0.0 0.0 n/a 40.4 0.8 9.8 0.0 81 20
Niacin (mg) 5.4 0.1 0.1 0.0 0.0 0.0 n/a 1.2 7.2 0.0 0.0 14 3
Pantothenic acid (mg) 0.5 0.0 0.1 0.0 0.0 0.0 n/a 0.9 2.4 0.0 0.0 4 1
Phenylalanine (g) 0.9 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.3 0.0 0.0 2 0
Phosphorus (mg) 300.2 11.0 4.9 0.0 0.0 0.9 n/a 274.2 114.7 0.0 0.0 706 176
Phytosterols n/a n/a n/a 89.5 0.0 0.5 n/a 101.0 n/a 29.8 0.0 221 55
Polyunsaturated Fat (g) 1.8 0.0 0.0 4.3 0.0 0.0 n/a 21.4 0.0 1.4 0.0 29 7
Potassium (mg) 2,395.9 28.9 62.8 0.4 0.1 7.6 n/a 405.9 171.9 0.1 0.2 3,074 768
Proline (g) 1.1 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.3 0.0 0.0 2 0
Protein (g) 17.7 0.5 0.2 0.0 0.0 0.1 n/a 9.1 7.3 0.0 0.0 35 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.7 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.7 0.0 0.0 2 0
Saturated Fat (g) 0.5 0.0 0.0 5.6 0.0 0.0 n/a 6.1 0.2 1.9 0.0 14 4
Selenium (mcg) 4.8 1.0 0.1 0.0 0.0 0.0 n/a 3.8 1.4 0.0 0.0 11 3
Serine (g) 0.7 0.0 n/a 0.0 0.0 0.0 n/a 0.5 0.4 0.0 0.0 2 0
Sodium (mg) 230.5 1.2 0.6 0.8 581.4 0.1 n/a 0.0 9.2 0.3 1,162.7 1,987 497
Starch n/a n/a 0.0 n/a n/a n/a n/a 0.5 n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 3.0 n/a n/a n/a 3 1
Sucrose n/a n/a 0.3 n/a n/a 0.0 n/a 3.9 n/a n/a n/a 4 1
Sugar n/a 0.1 1.5 0.0 0.0 0.0 n/a 3.9 0.0 0.0 0.0 6 1
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.0 0.0 0.0 0.0 n/a 0.7 2.0 0.0 0.0 3 1
Threonine (g) 0.8 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.4 0.0 0.0 1 0
Tocopherol, alpha n/a 0.0 0.1 5.8 0.0 0.0 n/a 1.4 0.0 1.9 0.0 9 2
Tocopherol, beta n/a n/a n/a 0.0 n/a 0.0 n/a 0.4 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a 0.0 n/a 0.5 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.3 n/a 0.0 n/a 24.2 n/a 0.1 n/a 25 6
Total Fat (g) 3.8 0.0 0.1 40.5 0.0 0.0 n/a 71.3 1.4 13.5 0.0 131 33
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.2 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0 0
Tyrosine (g) 0.6 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.2 0.0 0.0 1 0
Valine (g) 1.0 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.4 0.0 0.0 2 0
Vitamin A, IU (IU) 82,415.4 0.6 3.7 0.0 0.0 3.1 n/a 55.4 0.0 0.0 0.0 82,478 20,620
Vitamin A, RAE (mcg) 4,121.8 0.0 0.0 0.0 0.0 0.2 n/a 3.0 0.0 0.0 0.0 4,125 1,031
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.5 0.1 0.0 0.0 0.0 0.0 n/a 0.2 0.3 0.0 0.0 2 1
Vitamin C (mg) 643.2 2.2 23.6 0.0 0.0 0.0 n/a 1.1 0.1 0.0 0.0 670 168
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Water (g) 452.7 4.2 56.3 0.0 0.0 0.1 n/a 3.5 0.9 0.0 0.0 518 129
Zinc (mg) 2.4 0.1 0.0 0.0 0.0 0.0 n/a 4.5 1.4 0.0 0.0 8 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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