1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 8.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 396.8 mg | 8% | |
* 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 Green salad with cheese
Green salad with cheese is a versatile dish typically comprising leafy greens such as spinach, romaine, or kale, accompanied by a variety of vegetables and finished with cheese, often feta, Parmesan, or cheddar. Deeply rooted in Mediterranean and Western cuisines, this dish combines freshness with protein and calcium from the cheese. It is low in calories while being rich in essential nutrients like dietary fiber, vitamins A, C, and K from the greens, and healthy fats when paired with olive oil-based dressings. The cheese adds protein and key minerals such as calcium and phosphorus, making it a balanced and nutritious option.
Health Benefits
- Promotes bone health due to the calcium and phosphorus content in cheese.
- Improves digestion thanks to the dietary fiber in leafy greens.
- Supports immune function with high levels of vitamins A and C from fresh vegetables.
- Aids in blood clotting and bone strength due to vitamin K found in greens like kale and spinach.
- Provides a boost of protein for muscle repair and growth from the cheese.
Dietary Considerations
Selection and Storage
Store washed greens in an airtight container in the refrigerator and keep cheese in its original packaging or wrapped to maintain freshness. Assemble just before serving to avoid soggy textures.
Common Questions About Green salad with cheese Nutrition
Is green salad with cheese high in protein?
Green salad with cheese can provide a moderate amount of protein, primarily from the cheese component. For example, one serving (2 cups of salad with 1 ounce of cheese) may contain around 7-10 grams of protein depending on the type of cheese used, making it a good option for adding protein to a meal.
Can I eat green salad with cheese on a keto diet?
Green salad with cheese can fit well into a keto diet as leafy greens are low in carbohydrates and cheese, depending on the type, is generally keto-friendly due to its high fat content and minimal carbs. Ensure you choose low-carb dressings like olive oil or vinegar to maintain compatibility with keto guidelines.
What are the health benefits of green salad with cheese?
Green salad with cheese provides a mix of essential nutrients. Leafy greens like spinach or kale are excellent sources of vitamins A, C, and K, along with fiber which promotes digestion. Cheese adds calcium and protein, though people concerned about saturated fat intake should moderate their cheese portions.
What is a recommended portion size for green salad with cheese?
A recommended serving size is typically around 2-3 cups of salad greens with 1 ounce of cheese, which totals approximately 150-200 calories depending on added toppings or dressings. This portion size is ideal as a side dish or light meal when paired with other nutritious foods.
How does green salad with cheese compare to a plain green salad?
Adding cheese to a green salad increases its protein, calcium, and calorie content but also adds saturated fats that plain green salads typically lack. A plain green salad is lower in calories and fat, making it better for calorie-restricted diets, while green salad with cheese offers a more satisfying and protein-rich alternative.
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.
