Beet and goat cheese salad

Appetizer

Item Rating: 72/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	6.4 g	32%
	Polyunsaturated Fat	0 g
Cholesterol		24 mg	8%
Sodium		480 mg	20%
Total Carbohydrates		32.0 g	11%
	Dietary Fiber	6.4 g	22%
	Sugars	12.8 g
protein		9.6 g	19%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		2.4 mg	13%
Potassium		640.0 mg	13%

* 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

Fat: 144 cal (46.4%)

Protein: 38 cal (12.4%)

Carbs: 128 cal (41.2%)

About Beet and goat cheese salad

Beet and goat cheese salad is a vibrant dish often associated with modern Western cuisine, though beets themselves boast a rich culinary history dating back to ancient civilizations in the Mediterranean region. The combination of earthy roasted beets, creamy goat cheese, and often leafy greens makes this salad a nutrient-dense choice. Packed with essential nutrients, beets are low in calories yet high in fiber, folate, and antioxidants, while goat cheese contributes protein and calcium. Typical accompanying ingredients like walnuts or arugula further enhance its nutritional profile, making it a wholesome, versatile dish suited for various diets.

Health Benefits

• Beets are an excellent source of folate (Vitamin B9), which supports healthy cell division and prevents anemia.
• Goat cheese is rich in calcium and protein, contributing to stronger bones and muscle repair.
• Beets contain nitrates, which are linked to improved blood flow and lower blood pressure.
• Antioxidants like betalains in beets can help reduce inflammation and oxidative stress.
• Walnuts (if included) provide omega-3 fatty acids, promoting brain and heart health.

Dietary Considerations

Allergens: Contains dairy (goat cheese), tree nuts (if walnuts are included)

Suitable for: Vegetarian, gluten-free

Not suitable for: Vegan (unless cheese is substituted), low-fodmap

Selection and Storage

Store roasted beets in sealed containers in the refrigerator for up to 4 days. Assemble the salad just before serving to maintain freshness and prevent wilting of greens.

Common Questions About Beet and goat cheese salad Nutrition

What is the nutritional content of beet and goat cheese salad?

Beet and goat cheese salad typically contains around 200-300 calories per serving, depending on the portion and dressing used. It provides around 4-7 grams of protein (from the goat cheese), significant vitamin C, folate, dietary fiber from the beets, and calcium from the cheese. It is also rich in antioxidants like betalains found in beets.

Is beet and goat cheese salad compatible with a keto or low-carb diet?

Beet and goat cheese salad may not be ideal for strict keto diets as beets are relatively high in carbohydrates, containing about 13 grams of carbs per cup. However, it can fit into a moderate low-carb diet if consumed in small portions and paired with a high-fat dressing to balance macronutrients.

What are the health benefits or concerns of eating beet and goat cheese salad?

This salad is a great source of antioxidants, promotes heart health, supports digestion, and provides anti-inflammatory benefits due to the beets. However, people prone to kidney stones or those with kidney concerns should consume beets in moderation due to their oxalate content. Additionally, goat cheese is a good protein source but can contribute to saturated fat intake.

What is the recommended portion size for beet and goat cheese salad?

A typical serving of beet and goat cheese salad is about 1-2 cups, which usually contains around 200-300 calories. This portion provides a balanced intake of nutrients while keeping calories in check for a meal starter or side dish. Adjusting portions or toppings can tailor the serving to your caloric needs and dietary goals.

How does beet and goat cheese salad compare to other salads?

Compared to green salads, beet and goat cheese salad is higher in carbohydrates and natural sugars due to the beets but more nutrient-dense with antioxidants and fiber. It is creamier and richer than simple green salads with oil-based dressings, offering a unique mix of sweet and tangy flavors thanks to the beets and cheese.

Data Sources & Scientific References