Green salad with croutons

Appetizer

Item Rating: 76/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		120
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		200 mg	8%
Total Carbohydrates		15 g	5%
	Dietary Fiber	3 g	10%
	Sugars	2 g
protein		3 g	6%
Vitamin D		0 mcg	0%
Calcium		40.0 mg	3%
Iron		1.0 mg	5%
Potassium		250.0 mg	5%

* 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: 45 cal (38.5%)

Protein: 12 cal (10.3%)

Carbs: 60 cal (51.3%)

About Green salad with croutons

Green salad with croutons is a versatile dish commonly found in Western cuisine and enjoyed globally. This dish typically consists of a variety of leafy greens such as lettuce, spinach, or kale paired with crunchy croutons made from seasoned, toasted bread. It can be enhanced with ingredients like vegetables, proteins, and dressings. A standard green salad is low in calories yet nutrient-dense, providing fiber, vitamins A, C, and K, as well as folate and iron from the greens. The croutons, while adding texture, contribute carbohydrates and may also contain some fat depending on preparation. Overall, this dish is a healthy choice when made with minimal added fats or processed ingredients.

Health Benefits

• High in dietary fiber from leafy greens, aiding digestion and promoting gut health.
• Rich in vitamin K, crucial for blood clotting and bone health.
• Significant vitamin A content, supporting skin health and eye function.
• Vitamin C enhances immune defense and aids in collagen production.
• Contains folate, an essential nutrient for DNA synthesis and cell growth.

Dietary Considerations

Allergens: Contains wheat (in croutons), gluten (in croutons), dairy (if butter or cheese is used in croutons)

Suitable for: Vegetarian, mediterranean diet, low-calorie diets

Not suitable for: Gluten-free diets, low-carb diets, vegan diets (if croutons contain animal products)

Selection and Storage

Store salad greens unwashed in a sealed container in the refrigerator for maximum freshness. Keep croutons in an airtight container at room temperature to maintain crispness.

Common Questions About Green salad with croutons Nutrition

Is green salad with croutons high in protein?

Green salad with croutons is generally low in protein. Mixed greens typically contain less than 1 gram of protein per cup, while croutons may add around 2 grams of protein per serving depending on their size and ingredients. To boost protein, you can add grilled chicken, chickpeas, or nuts to the salad.

Can I eat green salad with croutons on a keto diet?

Green salad can be keto-friendly due to its low carbohydrate content; however, croutons are typically made with high-carb bread and are not suitable for a keto diet. To keep the salad keto-friendly, you can replace croutons with alternatives such as roasted nuts or seeds for added crunch.

What are the health benefits or concerns of eating green salad with croutons?

Green salad provides essential vitamins, including vitamin A, C, and K, along with fiber and antioxidants from the leafy greens. However, croutons may add unnecessary carbohydrates and sodium, especially if store-bought. Opting for homemade or whole-grain croutons can mitigate health concerns related to processed foods.

How much green salad with croutons should I eat per serving?

A standard serving is about 2 cups of mixed greens with a small handful of croutons (approximately 1 ounce). This portion is typically under 200 calories but can vary depending on dressings or added toppings. Adjust portions based on your dietary needs and activity level.

How does green salad with croutons compare to other salads in terms of nutrition?

Green salad with croutons tends to be lower in calories and nutrients compared to salads with protein-rich toppings like eggs or grilled chicken. However, croutons can significantly increase calorie and carbohydrate content. For a healthier option, choose salads with a variety of vegetables, lean proteins, and light dressings.

Data Sources & Scientific References