Insalata verde

Salad

Item Rating: 84/100

1 serving (100 grams) contains 15 calories, 1.4 grams of protein, 0.2 grams of fat, and 2.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		35.7
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		66.7 mg	2%
Total Carbohydrates		6.9 g	2%
	Dietary Fiber	2.6 g	9%
	Sugars	1.0 g
protein		3.3 g	6%
Vitamin D		0 mcg	0%
Calcium		85.7 mg	6%
Iron		2.1 mg	11%
Potassium		461.9 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.9%)

Protein: 13 cal (29.1%)

Carbs: 27 cal (60.9%)

About Insalata verde

Insalata Verde, or 'green salad' in Italian, is a fresh, simple dish often served as an appetizer or side in traditional Italian cuisine. It typically consists of leafy greens such as arugula, romaine, or spinach, along with other fresh vegetables like cucumbers and green onions, lightly dressed with olive oil and vinegar. This dish is low in calories and rich in micronutrients like vitamin A, vitamin C, and potassium, which are abundant in the vegetables. Depending on the dressing and additions like cheese or nuts, it can be tailored to suit various dietary preferences, making it a versatile and nutrient-dense choice.

Health Benefits

• Rich in vitamin A, essential for maintaining healthy vision and skin, particularly from leafy greens like spinach and arugula.
• High in vitamin C, which supports a robust immune system and acts as an antioxidant, sourced from vegetables like cucumbers.
• Good source of potassium, promoting healthy blood pressure and heart function, found in greens such as romaine lettuce.
• Provides dietary fiber, aiding in digestion and supporting gut health.
• Contains phytonutrients with anti-inflammatory properties, particularly from dark leafy greens.

Dietary Considerations

Allergens: Contains None naturally present, although dairy (cheese) or nuts may be added.

Suitable for: Vegetarian, vegan (when no animal products are used), gluten-free

Not suitable for: Diets restricting raw vegetables (e.g., low-fodmap or certain gi-related diets)

Selection and Storage

Store leafy greens in the refrigerator's crisper drawer, wrapped in a damp paper towel, and place in a sealed container to keep them fresh for up to a week.

Common Questions About Insalata verde Nutrition

Is Insalata Verde high in protein?

Insalata Verde, typically a simple green salad made with leafy greens like arugula, lettuce, or spinach, is not high in protein. On average, a serving (1 cup) of mixed greens provides around 0.7-1 gram of protein, which is quite low compared to other protein-rich foods.

Can I eat Insalata Verde on a keto diet?

Yes, Insalata Verde is compatible with a keto diet as leafy greens are very low in carbohydrates. For example, one cup of mixed greens contains only around 2 grams of net carbs, making it a keto-friendly option as long as you avoid high-carb dressings or add-ins like croutons.

What are the health benefits of Insalata Verde?

Insalata Verde is a nutrient-dense, low-calorie dish that provides vitamins A, C, and K, as well as folate, fiber, and antioxidants. These nutrients support immune health, promote healthy digestion, and contribute to skin and bone health. However, avoid overdressing it with high-calorie toppings if you're watching your calorie intake.

What is the recommended serving size for Insalata Verde?

A typical serving size for Insalata Verde is around 1-2 cups of greens, depending on whether it's a side dish or a main meal. A side portion usually contains about 10-20 calories, but this can vary significantly depending on dressings and added toppings.

How does Insalata Verde compare to other salads?

Insalata Verde is generally lighter and simpler compared to salads that include heavier ingredients like cheese, meat, or nuts. Its focus on fresh greens makes it lower in calories and carbs, but it may lack the protein or fats found in more complex salads. For added nutrients, consider topping it with avocado, grilled chicken, or seeds.

Data Sources & Scientific References