Gemischter salat

Lunch

Item Rating: 82/100

1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		126.2
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	0.8 g	4%
	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	4.7 g
protein		3.2 g	6%
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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 56 cal (42.7%)

Protein: 12 cal (9.6%)

Carbs: 63 cal (47.6%)

About Gemischter salat

Gemischter Salat, which translates to 'mixed salad' in German, is a staple dish in many European cuisines, particularly in Germany, Austria, and Switzerland. It typically consists of a variety of fresh, raw vegetables such as lettuce, tomatoes, cucumbers, carrots, and radishes, often paired with a light vinaigrette or yogurt-based dressing. Low in calories and rich in fiber, vitamins, and minerals, Gemischter Salat serves as a nutritious side dish or a base for a light meal. The nutritional profile varies depending on the specific ingredients but generally includes high levels of vitamin C, vitamin K, and beta-carotene, along with some folate and potassium. Additionally, it is hydrating due to its high water content and promotes digestive health through dietary fiber.

Health Benefits

• Rich in vitamin C, which supports immune function and skin health.
• High in dietary fiber, promoting healthy digestion and aiding in maintaining blood sugar levels.
• Contains vitamin K, essential for blood clotting and bone health.
• Provides beta-carotene, a precursor to vitamin A, which supports eye health and prevents oxidative stress.
• Hydrating due to high water content from vegetables like cucumbers and lettuce.

Dietary Considerations

Allergens: Contains Dressing may include dairy, mustard, or nuts (e.g., in yogurt or nut-based dressings)

Suitable for: Vegetarian, vegan (if dressings are plant-based), gluten-free (if dressings lack gluten-containing ingredients)

Not suitable for: Nut allergies (if nuts are included), dairy allergies or lactose intolerance (if dairy-based dressing is used)

Selection and Storage

Store prepared Gemischter Salat in an airtight container in the refrigerator for up to 24 hours, keeping the dressing separate to prevent sogginess.

Common Questions About Gemischter salat Nutrition

What is the nutritional content of Gemischter Salat?

A typical Gemischter Salat (mixed salad) made with lettuce, cucumbers, tomatoes, peppers, and a light vinaigrette contains around 50-100 calories per serving (1 cup), depending on the dressing used. It is very low in protein (about 1-2 grams) and fat but is rich in vitamins like vitamin A, vitamin C, and folate, as well as fiber.

Is Gemischter Salat suitable for a keto diet?

Gemischter Salat can be keto-friendly if prepared with low-carb vegetables (like leafy greens, cucumbers, and peppers) and a high-fat dressing, such as olive oil or avocado-based dressings. Be cautious with sugary dressings or high-carb toppings like croutons, which should be avoided on keto.

What are the health benefits of eating Gemischter Salat?

Gemischter Salat is a great way to incorporate a variety of vitamins, minerals, and antioxidants into your diet while keeping calorie intake low. The fiber content promotes healthy digestion, and the assortment of vegetables aids in boosting your immune system and supporting overall health.

How much Gemischter Salat should I eat per meal?

A typical portion size for Gemischter Salat is 1 to 2 cups per meal as a side dish, or 3 to 4 cups if consumed as a main course. Adjust servings based on your dietary needs and ensure it’s balanced with a source of protein and healthy fats if it’s your main meal.

How does Gemischter Salat compare to other salads?

Compared to Caesar salad or coleslaw, Gemischter Salat is typically much lower in calories and fat, especially when made with a light vinaigrette rather than creamy dressings. Its variety of fresh vegetables also makes it more nutrient-dense and hydrating compared to salads with heavy mayonnaise-based dressings.

Data Sources & Scientific References