Ensalada mixta

Appetizer

Item Rating: 82/100

1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		157.7
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	6.3 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

🍞 Low carbs

Source of Calories

Fat: 71 cal (46.4%)

Protein: 18 cal (12.3%)

Carbs: 63 cal (41.3%)

About Ensalada mixta

Ensalada Mixta, a staple of Spanish cuisine, is a versatile cold salad consisting typically of lettuce, tomatoes, onions, hard-boiled eggs, olives, and canned tuna, sometimes dressed with olive oil and vinegar. This refreshing dish embodies the Mediterranean diet and is known for its simplicity and emphasis on fresh ingredients. With its diverse components, Ensalada Mixta provides a balanced nutritional profile: leafy greens are rich in fiber and vitamins such as Vitamin K and A, tomatoes contribute antioxidants like lycopene, and tuna offers high-quality protein and omega-3 fatty acids. Additionally, olives and olive oil supply heart-healthy fats, making this dish a nutrient-packed option suitable for lunch or dinner.

Health Benefits

• Rich in Vitamin K from greens, which supports bone health and blood clotting.
• Provides omega-3 fatty acids through tuna, promoting heart and brain health.
• Contains antioxidants such as lycopene from tomatoes, which can help reduce oxidative stress and lower the risk of chronic diseases.

Dietary Considerations

Allergens: Contains egg, fish (tuna)

Suitable for: Mediterranean diet, pescatarian diet

Not suitable for: Vegan diet, vegetarian diet (if tuna is included)

Selection and Storage

To maintain freshness, store the assembled salad in an airtight container in the refrigerator and consume within 24 hours. Keep dressing separate until ready to serve.

Common Questions About Ensalada mixta Nutrition

Is Ensalada Mixta high in protein?

Ensalada Mixta is not particularly high in protein, as its main ingredients are vegetables like lettuce, tomato, onion, and sometimes olives or boiled egg. On average, a serving provides around 2-4 grams of protein, depending on additional toppings like egg or tuna.

Can I eat Ensalada Mixta on a keto diet?

Yes, Ensalada Mixta can be keto-friendly if prepared without high-carb ingredients like croutons or sugary dressings. The vegetables in the dish are low in carbs, and adding keto-friendly options like olive oil and avocado can enhance compatibility.

What are the health benefits of Ensalada Mixta?

Ensalada Mixta is rich in vitamins and minerals like vitamin C (from tomatoes), vitamin K (from lettuce), and antioxidants that support immune health and cellular function. It's also low in calories, making it a great choice for weight management and overall well-being.

How much Ensalada Mixta should I eat per serving?

A typical serving is around 1-2 cups, which provides roughly 80-150 calories depending on the ingredients and dressings used. For a balanced meal, you can pair it with lean protein or healthy fats for satiety and nutritional variety.

How does Ensalada Mixta compare to other salads?

Compared to Caesar salad or pasta salads, Ensalada Mixta is lower in calories and fats due to the absence of creamy dressings or high-carb ingredients. It’s a light and nutrient-packed option ideal for those seeking a simple, healthy salad.

Data Sources & Scientific References