Italian salad

Appetizer

Item Rating: 78/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		1.6 mg	8%
Potassium		315.5 mg	6%

* 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

🍞 Low carbs

Source of Calories

Fat: 113 cal (58.0%)

Protein: 18 cal (9.6%)

Carbs: 63 cal (32.3%)

About Italian salad

Italian salad is a vibrant dish primarily composed of fresh vegetables like lettuce, tomatoes, cucumbers, olives, and onions, often dressed with olive oil and vinegar. Originating from Italy's traditional Mediterranean cuisine, this salad reflects the region’s focus on fresh, plant-based ingredients and healthy fats. Its nutritional profile is robust, providing fiber from vegetables, healthy monounsaturated fats from olive oil, and an array of vitamins like C and K, along with antioxidants from olives and tomatoes. It’s versatile, often customizable by adding protein sources like cheese or lean meats, making it a balanced meal option or a light appetizer.

Health Benefits

• Supports heart health due to the presence of monounsaturated fats in olive oil.
• Rich in vitamin C from tomatoes, which boosts immune function and supports skin health.
• High fiber from leafy greens and vegetables promotes digestion and helps maintain healthy cholesterol levels.

Dietary Considerations

Allergens: Contains dairy (if cheese is included), nuts (if added)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Low-fat diet (due to olive oil), strict vegan (if cheese or meat is added)

Selection and Storage

Store washed and chopped vegetables in an airtight container in the refrigerator for up to 3 days. Add dressing just before serving to prevent sogginess.

Common Questions About Italian salad Nutrition

What is the nutritional content of Italian salad?

Italian salad generally contains around 100-150 calories per serving, depending on the ingredients and dressing. It is low in protein, providing roughly 2-4 grams, but is rich in vitamins such as vitamin A, vitamin C, and potassium from the vegetables. The calorie count can increase significantly if high-fat dressings or toppings like cheese and croutons are added.

Is Italian salad suitable for a keto diet?

Italian salad can be suitable for a keto diet if certain modifications are made, such as using a low-carb dressing like olive oil and vinegar and avoiding high-carb ingredients like croutons. Including high-fat additions like cheese and avocado can enhance its keto compatibility.

What are the health benefits of Italian salad?

Italian salad is a nutritious choice as it is packed with antioxidants, vitamins, and fiber from ingredients like lettuce, tomatoes, and peppers. It supports digestive health, boosts the immune system, and can aid in weight management due to its low calorie density and filling nature.

What is the recommended serving size for Italian salad?

A typical serving of Italian salad is about 1-2 cups, which provides sufficient nutrients without overloading on calories or sodium from dressing. For a main course, servings may be larger and include protein-rich toppings like grilled chicken or chickpeas.

How does Italian salad compare to Caesar salad in terms of health?

Italian salad is generally healthier than Caesar salad because it is lower in calories and fat, as it typically uses lighter dressings like vinaigrette instead of creamy Caesar dressing. Additionally, Italian salad includes a variety of vegetables, increasing its fiber and nutrient content compared to the traditional Caesar salad, which often lacks diversity in ingredients.

Data Sources & Scientific References