1 serving (100 grams) contains 25 calories, 1.2 grams of protein, 0.2 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
59.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 6.0 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 83.3 mg | 6% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 476.2 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
Source of Calories
About Green salad with onions
Green salad with onions is a simple yet versatile dish rooted in global cuisine, particularly popular in Mediterranean and Western diets. It typically consists of leafy greens like lettuce, spinach, or kale mixed with raw onions and sometimes other vegetables or herbs, dressed with a light vinaigrette or olive oil. Packed with essential nutrients, a green salad with onions offers a low-calorie, high-fiber option brimming with vitamins A and C, antioxidants, and phytonutrients. Onions, a staple ingredient, provide a unique mix of nutrients, including quercetin, a potent antioxidant. It is a nutrient-dense choice suitable for various diet plans, contributing to overall health and well-being.
Health Benefits
- Supports immune function due to high levels of vitamin C found in leafy greens and onions.
- Promotes heart health with potassium in greens and the antioxidant quercetin in onions, which may help reduce blood pressure.
- Aids digestion with dietary fiber, which promotes gut health and regularity.
- Provides antioxidants, such as beta-carotene (vitamin A precursor) and flavonoids, for cellular health and reduced inflammation.
- Helps with hydration and skin health due to the high water content and vitamins in greens.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 24 hours, but avoid pre-dressing it to maintain freshness and prevent wilting.
Common Questions About Green salad with onions Nutrition
Is green salad with onions high in protein?
Green salad with onions is not high in protein, as the primary ingredients like leafy greens and onions contain minimal amounts. For example, 2 cups of lettuce and a medium onion together provide around 2-3 grams of protein. If you're looking to increase protein, consider adding nuts, seeds, or a lean protein source like grilled chicken or chickpeas to the salad.
Can I eat green salad with onions on a keto diet?
Yes, green salad with onions can fit into a keto diet, but portion control of the onions is necessary. Leafy greens like lettuce are extremely low in carbs (about 1 gram of net carbs per cup), whereas onions have around 4-5 grams of net carbs per ½ cup. Using onions in moderation ensures your salad remains keto-friendly.
What are the health benefits of green salad with onions?
Green salad with onions offers a range of health benefits, including being low in calories and high in essential nutrients such as vitamins A, C, and K from leafy greens. Onions provide antioxidants like quercetin, which has anti-inflammatory properties. Together, they promote digestion, support heart health, and contribute to overall well-being.
What is the recommended portion size for green salad with onions?
A recommended portion size for green salad with onions as a side dish is about 1.5 to 2 cups of salad per person, which equates to roughly 50-60 calories depending on the dressing and additional ingredients. For a main course, a portion of 4-6 cups of salad with protein toppings is suitable.
How does green salad with onions compare to other salads like Caesar or potato salad?
Green salad with onions is significantly lower in calories and fats compared to creamier salads like Caesar or potato salad. While a typical green salad with onions has around 50-100 calories (depending on dressing), Caesar salad can exceed 300 calories per serving, and potato salad often contains over 200 calories due to heavy mayonnaise. It’s a healthier option for those watching their calorie intake.
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.
