1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 634.9 mg | 27% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* 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
Source of Calories
About Asian salad
Asian salad is a vibrant dish originating from various Asian cuisines, often combining colorful vegetables, proteins, and flavorful dressings influenced by cultures like Chinese, Thai, and Korean. Common ingredients include cabbage, carrots, bell peppers, edamame, and sesame seeds, served with tangy soy-based or ginger dressings. It is typically low in calories but rich in fiber, antioxidants, and vitamins, such as vitamin C and A from the vegetables. Additionally, Asian salads can be tailored with protein sources like tofu or chicken, making them a balanced meal option. This dish is versatile and nutrient-dense, promoting overall health while showcasing unique Asian flavors.
Health Benefits
- High in fiber from cabbage and carrots, which supports digestive health.
- Rich in vitamin C from bell peppers, aiding in immune function and skin health.
- Provides healthy fats from sesame seeds, containing omega-6 fatty acids and vitamin E for heart health.
Dietary Considerations
Selection and Storage
Store salad components separately in airtight containers in the refrigerator for up to 3 days to maintain freshness.
Common Questions About Asian salad Nutrition
What is the nutritional content of an Asian salad?
An Asian salad typically contains around 150-300 calories per serving depending on the dressing and toppings used. It provides about 2-5 grams of protein, mostly from vegetables or added proteins like tofu or chicken. It is rich in vitamins A and C from ingredients like carrots and cabbage, and often incorporates healthy fats from sesame oil or seeds.
Is an Asian salad suitable for a keto or low-carb diet?
An Asian salad can be keto-friendly or low-carb if prepared with non-starchy vegetables like cabbage, bell peppers, and cucumbers while avoiding sugary dressings. Many store-bought dressings are high in sugar, so opt for homemade versions using sesame oil, vinegar, and keto-approved sweeteners.
What are the health benefits of eating an Asian salad?
Asian salads are packed with fiber, vitamins, and antioxidants from fresh vegetables like cabbage and carrots, which can support digestion and boost immunity. The addition of healthy fats, such as sesame seeds or avocado, can help aid in nutrient absorption and provide heart-health benefits.
What is the recommended portion size for an Asian salad?
A standard portion size for an Asian salad is approximately 1-2 cups, making it a satisfying side dish or a light meal when paired with protein. Keep dressings to about 1-2 tablespoons to control calorie and sugar intake.
How does an Asian salad compare to a regular green salad?
An Asian salad often incorporates a variety of crunchy, colorful vegetables and bold flavors from sesame oil, soy sauce, or ginger, whereas a green salad typically emphasizes leafy greens and milder dressings. Asian salads may have more calories if the dressing is sweetened, so preparation choices affect its healthfulness.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData Central DatabaseUnited States Department of Agriculture (USDA)Provides nutritional composition for salad ingredients commonly used in Asian salad recipes such as cabbage, carrots, and sesame seeds.
- Dietary Guidelines for Americans: Vegetables and Mixed DishesU.S. Department of Health and Human ServicesDiscusses recommended consumption patterns for vegetable-based dishes including salads as part of overall healthy dietary patterns.
- Fact Sheet on Vitamin CNIH Office of Dietary SupplementsDetails the importance and dietary sources of vitamin C, commonly found in Asian salad ingredients like peppers and citrus.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
