Creamy salad

Appetizer

Item Rating: 69/100

1 serving (200 grams) contains 250 calories, 5.0 grams of protein, 18.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.2 mg	6%
Potassium		235.3 mg	5%

* 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

🍯 Low sugar

⚠️ Contains trans fat

🍞 Low carbs

Source of Calories

Fat: 190 cal (67.0%)

Protein: 23 cal (8.3%)

Carbs: 70 cal (24.7%)

About Creamy salad

Creamy salad is a versatile dish often seen in Western cuisines but has variations worldwide. It typically combines fresh vegetables, such as lettuce, carrots, and cucumbers, with a rich, creamy dressing, which is often mayo- or yogurt-based. Ingredients like eggs, nuts, or protein additions (such as chicken or tofu) make it customizable and satisfying. Nutritionally, creamy salad offers fiber from vegetables, healthy fats from ingredients like nuts or dressing, and protein depending on additions. However, calorie content varies significantly based on the type and quantity of dressing used. This dish is a flavorful way to combine nutrients from multiple food groups into one meal.

Health Benefits

• Rich in dietary fiber from vegetables, which supports a healthy digestive system and reduces the risk of colon cancer.
• Provides vitamin A in large amounts from vegetables like carrots, which support immune function and eye health.
• Potential good source of healthy fats (if made with olive oil or avocado-based dressings), which support heart health and cognitive function.

Dietary Considerations

Allergens: Contains dairy (if yogurt or cream is used), eggs (in mayonnaise or additional toppings), nuts (if added)

Suitable for: Vegetarian (if no meat included), keto (if low-carb dressing used)

Not suitable for: Vegan (if made with animal-based ingredients), lactose intolerant (if dairy-based dressing used)

Selection and Storage

Store creamy salad in an airtight container in the refrigerator for up to 24 hours. Avoid leaving it at room temperature to prevent spoilage of the dressing.

Common Questions About Creamy salad Nutrition

Is creamy salad high in protein?

The protein content of a creamy salad depends on its ingredients. If made with protein-rich additions like grilled chicken or boiled eggs, it can provide 10-20 grams of protein per serving. A standard creamy salad with just vegetables and a mayonnaise-based dressing is low in protein, offering around 2-4 grams per serving.

Can I eat creamy salad on a keto diet?

A creamy salad can be keto-friendly if prepared with low-carb ingredients like leafy greens, non-starchy vegetables, and high-fat dressings such as full-fat mayonnaise or avocado-based dressing. Avoid adding croutons or sugary ingredients, and aim for under 10 grams of net carbs per serving to stay within keto guidelines.

Are there health concerns with eating creamy salad?

Creamy salads can be high in calories and saturated fat due to heavy cream or mayonnaise-based dressings, which might impact heart health if consumed in excess. Additionally, commercially prepared dressings may contain added sugar and preservatives. Opting for homemade dressings with healthier fats, such as olive oil or yogurt, can mitigate concerns.

What is the recommended serving size for creamy salad?

A serving size for a creamy salad is typically 1 cup (roughly 150-200 grams), depending on its ingredients and caloric density. For a balanced meal, pair creamy salads with lean proteins or whole grains, and limit portions if the dressing is calorie-dense.

How does creamy salad compare to vinaigrette-based salad?

Creamy salads are usually higher in calories and fat due to heavier dressings like mayonnaise or sour cream, while vinaigrette-based salads tend to be lighter and lower in calories. Vinaigrettes made with olive oil and vinegar offer healthier fats and fewer additives, making them a better choice for weight management and heart health.

Data Sources & Scientific References