Ensaladilla rusa

Appetizer

Item Rating: 69/100

1 serving (200 grams) contains 250 calories, 5.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		470.6 mg	20%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.2 mg	6%
Potassium		352.9 mg	7%

* 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

Source of Calories

Fat: 158 cal (57.4%)

Protein: 23 cal (8.6%)

Carbs: 94 cal (34.1%)

About Ensaladilla rusa

Ensaladilla Rusa, also known as Russian salad, is a popular dish originating from Russia, though it has been widely adopted into Spanish cuisine. It typically consists of boiled potatoes, carrots, peas, and often includes tuna or chicken, mixed with mayonnaise and occasionally garnished with eggs or olives. This dish is relatively nutrient-dense, featuring a mixture of complex carbohydrates, proteins, and fats. Potatoes and carrots offer a source of fiber and vitamins like Vitamin C and beta-carotene, while peas supply plant-based proteins and essential minerals such as iron and magnesium. The mayonnaise, though calorie-rich due to its fat content, can provide vitamin E depending on its oil base. Careful preparation and portion control make this a savory and nutrient-packed side dish or appetizer in moderation.

Health Benefits

• Rich in Vitamin C from potatoes, which supports immune health.
• Provides dietary fiber from vegetables like peas and carrots, aiding in digestive health.
• Contains essential minerals such as magnesium and iron from peas, supporting energy production and oxygen transport.

Dietary Considerations

Allergens: Contains eggs, fish (if tuna is included), soy (depending on mayonnaise used)

Suitable for: Omnivorous diet

Not suitable for: Vegan diet (unless mayonnaise and protein sources are vegan), egg allergy diet

Selection and Storage

Store in an airtight container in the refrigerator and consume within 2-3 days. Avoid leaving at room temperature for extended periods due to the presence of mayonnaise.

Common Questions About Ensaladilla rusa Nutrition

What is the nutritional content of Ensaladilla Rusa?

Ensaladilla Rusa typically contains about 200-250 calories per 100 grams, depending on the ingredients used. It is moderately high in carbohydrates (15-20 grams per 100 grams) due to potato content, with around 3-5 grams of protein and 10-15 grams of fat, primarily coming from mayonnaise. It also provides small amounts of vitamins like vitamin C (from peas and carrots) and potassium (from potatoes).

Can I eat Ensaladilla Rusa on a keto diet?

Ensaladilla Rusa is not suitable for a keto diet in its traditional form since it contains potatoes, which are high in carbohydrates. A keto version could be made by substituting potatoes with lower-carb options like cauliflower or turnips and using keto-friendly mayonnaise.

Is Ensaladilla Rusa healthy to eat?

Ensaladilla Rusa can be part of a balanced diet when eaten in moderation. It provides vitamins, fiber (from vegetables), and potassium, but it can also be high in fat and calories depending on the amount of mayonnaise used. Individuals concerned about calorie intake or saturated fats should consider reducing the mayo or using a lighter alternative.

What is the recommended portion size for Ensaladilla Rusa?

A common portion size for Ensaladilla Rusa is around 150-200 grams, which provides approximately 300-400 calories. This size balances flavor while keeping calorie and fat intake reasonable. If serving as an appetizer or side dish, smaller portions (100 grams or less) are appropriate.

How does Ensaladilla Rusa compare to other potato salads?

Ensaladilla Rusa is similar to potato salads found in other cuisines but often includes vegetables like peas, carrots, and sometimes tuna or egg. It tends to have a creamier texture due to the use of mayonnaise. Compared to American-style potato salad, it is often lighter and sometimes less tangy due to the absence of mustard or vinegar in traditional recipes.

Data Sources & Scientific References