1 serving (150 grams) contains 80 calories, 3.0 grams of protein, 2.0 grams of fat, and 15.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 189.3 mg | 8% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 7.9 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 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 Chopped vegetable salad
Chopped vegetable salad is a versatile dish originating from various culinary traditions, including Mediterranean, Middle Eastern, and American cuisines. It typically includes a variety of fresh, raw vegetables such as cucumbers, tomatoes, onions, bell peppers, and leafy greens, often dressed with olive oil, lemon juice, or vinegar. Nutritionally, it is low in calories and rich in essential vitamins, minerals, and fiber. The varied ingredients contribute to significant levels of vitamin C, vitamin K, potassium, and antioxidants, making it a nutrient-dense addition to any meal. This dish is highly adaptable and can be customized to suit individual preferences by incorporating a range of vegetables, herbs, and optional protein additions like beans or feta cheese.
Health Benefits
- Supports immune function with high vitamin C content from ingredients like tomatoes, bell peppers, and parsley.
- Promotes healthy digestion due to the high dietary fiber content in vegetables such as cucumbers and leafy greens.
- Rich in antioxidants like beta-carotene and lycopene from tomatoes and bell peppers, which may contribute to reduced inflammation and improved heart health.
Dietary Considerations
Selection and Storage
Chopped vegetable salad is best consumed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. To prevent sogginess, avoid adding dressing until just before serving.
Common Questions About Chopped vegetable salad Nutrition
What are the key nutritional benefits of chopped vegetable salad?
Chopped vegetable salad is low in calories, typically providing around 50-100 calories per cup, depending on the ingredients used. It is rich in vitamins such as Vitamin C, Vitamin A, and folate, as well as minerals like potassium. The fiber content is also high, improving digestion and overall gut health.
Is chopped vegetable salad suitable for a keto diet?
Chopped vegetable salad can be suitable for a keto diet if made with low-carb vegetables like spinach, kale, cucumber, and zucchini. Avoid higher-carb options like carrots or sweet corn, and be mindful of dressings that may contain added sugars. A keto-friendly salad typically contains 5-8 grams of net carbs per serving.
What are the health benefits of eating chopped vegetable salad regularly?
Eating chopped vegetable salad regularly can boost immunity due to the high content of antioxidants and vitamins. It supports heart health thanks to fiber and potassium, and helps with weight management by being low in calories while providing a feeling of fullness. Additionally, the variety of nutrients promotes better skin health and improves digestion.
What is a recommended portion size for chopped vegetable salad?
A typical recommended portion size for chopped vegetable salad is 1-2 cups, depending on your dietary goals and daily calorie requirements. For a main dish, pair it with a protein source to make it more filling. For a side, 1 cup is usually sufficient to complement your meal.
How does chopped vegetable salad compare to cooked vegetables in terms of nutrition?
Chopped vegetable salads typically retain more water-soluble vitamins like Vitamin C and B vitamins since they are not exposed to heat during cooking. However, cooking certain vegetables like tomatoes can increase the bioavailability of antioxidants like lycopene, giving both raw and cooked vegetables unique nutritional advantages.
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.
