Kale and Avocado Salad
A satisfying kale and avocado salad that delivers 8g of protein in just 297 calories. Perfect for meal prep and healthy salads options.
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Macronutrient Breakdown
Ingredients
- mixed greens
- olive oil
- lemon juice or vinegar
- ripe avocado
- lime juice
- cilantro
- fresh kale
- lemon juice
Instructions
- 1
Wash and chop all vegetables.
- 2
Combine in a large bowl.
- 3
Drizzle with dressing and toss gently.
Nutrition Facts
About Kale and Avocado Salad
A satisfying kale and avocado salad that delivers 8g of protein in just 297 calories. Perfect for meal prep and healthy salads options.
This salads recipe provides a light amount of protein with 297 calories per serving.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 20 minutes.
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Methodology & Nutrition Data Sources — Kale and Avocado Salad
How we calculate Kale and Avocado Salad nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (297 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (8g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (24g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (13g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (4g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Kale and Avocado Salad?
Kale and Avocado Salad contains approximately 297 calories per serving, making it a light option for a healthy salads.
Is Kale and Avocado Salad good for weight loss?
Yes, Kale and Avocado Salad can be part of a weight loss diet. With 297 calories and 8g of protein per serving, it helps keep you satisfied.
How much protein does Kale and Avocado Salad have?
Kale and Avocado Salad provides 8g of protein per serving, which is moderate for supporting muscle maintenance and satiety.
How long does it take to make Kale and Avocado Salad?
Kale and Avocado Salad takes about 16 minutes to prepare and 4 minutes to cook, totaling 20 minutes from start to finish.
Can I meal prep Kale and Avocado Salad?
Yes, Kale and Avocado Salad stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Kale and Avocado Salad?
Per serving: 297 calories, 8g protein, 24g carbs, 13g fat. This makes it a balanced salads option.