Italian style salad

Salad

Item Rating: 81/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		1.2 mg	6%
Potassium		357.1 mg	7%

* 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: 63 cal (48.9%)

Protein: 19 cal (14.7%)

Carbs: 47 cal (36.4%)

About Italian style salad

Italian-style salad is a classic dish rooted in Italian cuisine, often composed of fresh mixed greens, tomatoes, cucumbers, red onions, olives, and sometimes bell peppers, topped with olive oil, vinegar, or a zesty Italian dressing. This salad is nutrient-dense and low in calories while being rich in vitamins A, C, and K, fiber, and healthy monounsaturated fats from olive oil. It offers a perfect balance of freshness and flavor, making it a popular choice for light meals or side dishes. Depending on additional ingredients like cheese or croutons, the nutritional profile may vary slightly, adding calcium or carbohydrates.

Health Benefits

• Rich in vitamin C from tomatoes and bell peppers, supporting a healthy immune system.
• High in dietary fiber from vegetables like cucumbers and leafy greens, promoting digestive health.
• Contains monounsaturated fats from olive oil, which support heart health and may improve cholesterol levels.
• Vitamin K from leafy greens aids in bone health and proper blood clotting.
• Lycopene from tomatoes may help reduce the risk of certain chronic diseases, including heart disease.

Dietary Considerations

Allergens: Contains milk (if cheese is added), wheat (if croutons are included), tree nuts (if nut toppings are used)

Suitable for: Vegetarian, mediterranean diet, gluten-free (if without croutons)

Not suitable for: Vegan (if cheese is added), nut-free (if nuts are added)

Selection and Storage

Store prepped vegetables in an airtight container in the refrigerator for up to 3 days. Add dressing and any perishable toppings, like cheese, just before serving to prevent sogginess.

Common Questions About Italian style salad Nutrition

Is Italian Style Salad high in protein?

Italian Style Salad is not typically high in protein, containing approximately 2-4 grams per serving depending on the ingredients. Most of the protein comes from added toppings like cheese, meats, or legumes, so for a protein boost, include items like grilled chicken or chickpeas.

Can I eat Italian Style Salad on a keto diet?

Yes, Italian Style Salad can be keto-friendly if you avoid high-carb ingredients like croutons and sugary dressings. Focus on low-carb vegetables such as leafy greens, cucumbers, and tomatoes, and opt for a dressing made with olive oil or vinegar instead of processed options.

What are the health benefits of Italian Style Salad?

Italian Style Salad is rich in vitamins A, C, and K, along with fiber from vegetables like leafy greens, carrots, and tomatoes. Olive oil-based dressings provide healthy fats, which can support heart health. Be cautious of excessive sodium in store-bought dressings or added toppings such as cured meats.

What is the recommended portion size for Italian Style Salad?

A standard serving of Italian Style Salad is typically about 2 cups (200-250 grams). This provides a balanced intake of nutrients while keeping calories and sodium manageable, especially if paired with lean protein or whole grains for a complete meal.

How does Italian Style Salad compare to Greek Salad?

Italian Style Salad and Greek Salad are both vegetable-based but differ in flavors and ingredients. Greek Salad often includes feta cheese, olives, and a lemon-olive oil dressing, whereas Italian Style Salad may feature Parmesan, croutons, and a tangy vinaigrette. Italian salads can vary with added ingredients like cured meats or pasta, making them slightly higher in calories.

Data Sources & Scientific References