1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 18.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 394.3 mg | 8% | |
* 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 Cheese salad
Cheese salad, a popular dish combining fresh leafy greens, vegetables, and cheese, is a versatile option found in cuisines worldwide, particularly in European and Mediterranean food cultures. This salad often incorporates ingredients like spinach, lettuce, tomatoes, cucumbers, and various cheeses such as feta, cheddar, or mozzarella. Cheese serves as a source of essential nutrients including protein, calcium, and Vitamin B12. Leafy greens provide dietary fiber, Vitamin C, Vitamin K, and folate, making it a balanced dish with macronutrients and micronutrients. Typically low in carbohydrates but varying in calorie density depending on the type of cheese used, cheese salad can be customized to match dietary needs or preferences.
Health Benefits
- Promotes bone health due to calcium content in cheese and leafy greens (77–200 mg of calcium per ounce of cheese depending on type).
- Supports immune function with Vitamin C found in vegetables like tomatoes and cucumbers (about 15–20 mg per cup of these vegetables).
- Enhances energy production and red blood cell formation from Vitamin B12 found in cheese (0.3–0.9 mcg per ounce).
Dietary Considerations
Selection and Storage
Store cheese salad in an airtight container in the refrigerator and consume within 1-2 days. Avoid adding dressing until right before serving to prevent sogginess.
Common Questions About Cheese salad Nutrition
Is Cheese Salad high in protein?
Cheese Salad can be a good source of protein depending on the type of cheese used. For example, feta provides around 4 grams of protein per ounce, while cheddar offers about 7 grams per ounce. The salad's overall protein content will vary based on other ingredients like vegetables and dressings.
Is Cheese Salad suitable for a keto diet?
Yes, Cheese Salad can be keto-friendly as most cheeses are low in carbs. To ensure it fits a keto diet, avoid high-carb additions like croutons or sugary dressings and instead opt for low-carb vegetables like spinach, lettuce, and cucumbers.
What are the health benefits and concerns of eating Cheese Salad?
Cheese Salad can provide essential nutrients like calcium, protein, and vitamins from both the cheese and vegetables. However, some cheeses are high in saturated fat and sodium, which can contribute to health concerns like heart disease if consumed in excess. Opt for moderation and include a variety of nutrient-dense ingredients.
How much Cheese Salad should I eat in one serving?
A typical serving of Cheese Salad is about 1.5 to 2 cups, depending on the ingredients. This portion provides a balanced mix of protein, fats, and fiber while keeping calorie intake moderate, usually ranging between 200-400 calories per serving.
How does Cheese Salad compare to a regular green salad?
Cheese Salad is higher in calories, protein, and fat compared to a regular green salad due to the cheese's dense nutritional profile. While green salads are lower in calories and carbs, adding cheese can enhance satiety and provide additional nutrients like calcium and protein.
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.
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.
