american · Home-cooked bowl
How many calories in kale and quinoa salad?
About 500 kcal for a typical home-cooked bowl.
Calories come primarily from the cooked quinoa and any added fats like olive oil or nuts. The kale itself is very low in calories, contributing minimal energy to the total count.
What each part adds
| Part | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Quinoa | 1 cup cooked, 185 g | 222 kcal | 8 g | 39 g | 3 g |
| Kale | 2 cups chopped, 66 g | 20 kcal | 2 g | 4 g | 0 g |
| Olive Oil | 1 tbsp, 14 g | 119 kcal | 0 g | 0 g | 14 g |
| Chickpeas | 0.5 cup, 86 g | 134 kcal | 7 g | 22 g | 2 g |
| Whole plate | 1 serving, 351 g | 495 kcal | 17 g | 65 g | 19 g |
Estimates for a typical portion. Your plate will differ with portion size and how it is cooked. Not medical advice.
Swaps that change the number
- Reduce olive oil to 1 tsp−105 kcal
- Add 1 oz almonds+164 kcal
- Use lemon juice instead of oil−119 kcal
- Add 1/4 cup dried cranberries+60 kcal