1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| 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
Source of Calories
About Georgian salad
Georgian Salad is a traditional dish from Georgia, a country at the intersection of Europe and Asia. This salad typically features tomatoes, cucumbers, onions, and fresh herbs, such as parsley and cilantro, dressed with sunflower or walnut oil. Sometimes crushed walnuts and vinegar are used, creating a signature nutty flavor. The salad is rich in vitamins and minerals, as the main ingredients are fresh vegetables packed with nutrients. Tomatoes provide vitamin C and lycopene, cucumbers are hydrating with a high water content, and walnuts contribute healthy omega-3 fatty acids. Georgian Salad is low in calories, making it a nutrient-dense and refreshing addition to meals, especially in warm climates where fresh, cooling foods are favored.
Health Benefits
- Rich in vitamin C from tomatoes, supporting immune health and skin integrity.
- High in omega-3 fatty acids from walnuts, promoting heart and brain health.
- Offers potassium from cucumbers, aiding in muscle function and maintaining blood pressure.
Dietary Considerations
Selection and Storage
Store prepared salad in an airtight container in the refrigerator for up to 1 day. To retain the freshness of ingredients, toss with dressing just before serving.
Common Questions About Georgian salad Nutrition
What is the nutritional content of Georgian Salad?
Georgian Salad, typically made with tomatoes, cucumbers, onions, and fresh herbs, contains around 50-70 calories per cup, depending on the specific recipe. It is low in protein (approximately 1-2 grams) and fat unless additional ingredients like walnuts or a dressing are added. However, it’s rich in vitamins A and C, potassium, and antioxidants from the fresh vegetables and herbs.
Is Georgian Salad suitable for keto or low-carb diets?
Georgian Salad can be included in low-carb or keto diets as it primarily consists of non-starchy vegetables like cucumbers and tomatoes, which are low in carbs. Be mindful of the dressing; avoid adding sugar or high-carb ingredients if following a strict keto plan. Per serving, it generally contains about 5-8 grams of net carbs.
What are the health benefits of eating Georgian Salad?
Georgian Salad offers health benefits due to its high content of antioxidants, vitamins, and minerals from fresh vegetables. It supports heart health, hydration, and digestion while being low in calories and fat. Adding walnuts, a common variation, can boost omega-3 fats, which further enhances heart and brain health. However, some dressings may add excess sodium, so it's best to use them sparingly.
What is the recommended portion size for Georgian Salad?
A typical serving size of Georgian Salad is about 1 cup, which is approximately 150 grams. This portion provides a low-calorie, nutrient-dense side dish. Adjust the portion size based on your dietary needs or incorporate it as part of a larger meal for balanced nutrition.
How does Georgian Salad compare to other salads?
Compared to creamy salads like Caesar or potato salad, Georgian Salad is much lighter and healthier, with fewer calories and fat. It focuses on fresh, raw ingredients and lets the natural flavors of tomatoes and cucumbers shine. The inclusion of herbs like cilantro distinguishes it from many other green salads, giving it a more fragrant and unique flavor profile. Adding walnuts can make it more filling compared to plain green salads.
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.
