1 serving (200 grams) contains 250 calories, 5.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 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
Source of Calories
About Georgian salad with walnuts
Georgian Salad with Walnuts is a staple of Georgian cuisine, showcasing the country's rich culinary tradition. It typically includes fresh tomatoes, cucumbers, onions, and parsley, dressed with a rich walnut paste mixed with spices like garlic, coriander, and fenugreek. This salad is an excellent source of vitamins (particularly vitamin C and vitamin K) and dietary fiber due to its fresh vegetable base. Walnuts contribute healthy fats, primarily omega-3 fatty acids, which support heart and brain health. It is both nutrient-dense and flavorful, making it a well-rounded dish appreciated for both its taste and health benefits.
Health Benefits
- Rich in vitamin C from tomatoes and cucumbers, which boosts immunity and skin health.
- Walnuts are high in omega-3 fatty acids, supporting heart and brain health.
- Contains dietary fiber from vegetables, which aids in digestion and promotes satiety.
Dietary Considerations
Selection and Storage
Store vegetables separately to maintain freshness, and prepare the walnut dressing just before serving to avoid separation or bitterness.
Common Questions About Georgian salad with walnuts Nutrition
What is the nutritional content of Georgian salad with walnuts?
Georgian salad with walnuts is rich in healthy fats, primarily from the walnuts, and offers around 200-250 calories per serving (1 cup). It provides approximately 4 grams of protein, 2-3 grams of fiber, and is an excellent source of vitamins like vitamin C (from tomatoes) and vitamin E (from walnuts), as well as minerals such as magnesium and potassium.
Is Georgian salad with walnuts suitable for a low-carb or keto diet?
Yes, Georgian salad with walnuts can be adjusted to fit a keto or low-carb diet by moderating the amount of tomatoes (which contain natural sugars) and ensuring the dressing does not include sugar or high-carb additives. With its base of fresh vegetables and walnuts, it is naturally low in carbohydrates and packed with healthy fats.
What are the health benefits of Georgian salad with walnuts?
This salad is a nutrient powerhouse, offering anti-inflammatory benefits from walnuts due to their omega-3 fatty acids. It also supports heart health by promoting better cholesterol levels and blood pressure regulation. The inclusion of fresh vegetables offers antioxidants that boost immunity and overall health. However, those with walnut allergies should avoid this dish.
What is the recommended portion size for Georgian salad with walnuts?
A typical serving size is around 1 cup (approximately 200-250 grams), which provides a balanced intake of nutrients and calories. If pairing it with other dishes, you may opt for smaller portions (½ cup) to prevent calorie overconsumption, especially due to the calorie density of walnuts.
How does Georgian salad with walnuts compare to other salads like Greek salad?
Compared to Greek salad, Georgian salad with walnuts is typically lower in sodium since it lacks feta cheese and olives, making it a better option for individuals watching their salt intake. Additionally, the walnut dressing provides unique heart-healthy fats and a deeper nutty flavor, while Greek salad relies more on olive oil for its healthy fats.
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.
