1 serving (238 grams) contains 540 calories, 11.3 grams of protein, 49.3 grams of fat, and 13.5 grams of carbohydrates.
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Nutrition Information
Calories |
270.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.6 g | 31% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 12.4 g | ||
| Cholesterol | 55.9 mg | 18% | |
| Sodium | 311.8 mg | 13% | |
| Total Carbohydrates | 6.7 g | 2% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 3.8 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 14.3 mcg | 71% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 146.4 mg | 3% | |
* 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 Layered salad
A layered salad is a visually appealing and nutrient-dense dish traditionally served in clear bowls to showcase its colorful, tiered composition. Originating from American cuisine, particularly popularized in the mid-20th century, it typically includes layers of fresh vegetables like lettuce, tomatoes, cucumbers, and red onions, along with proteins such as hard-boiled eggs and bacon, and often a creamy dressing. The salad is a balanced blend of macronutrients, providing dietary fiber, vitamins A and C, and essential minerals like potassium and magnesium. Depending on ingredients, it can also offer ample protein and healthy fats, making it a wholesome meal or side dish option.
Health Benefits
- Rich in vitamin A from leafy greens, which supports eye health and immune function.
- Provides dietary fiber from vegetables like cucumbers and tomatoes, aiding digestion and promoting gut health.
- Source of protein and vitamin B12 from eggs and bacon, essential for red blood cell formation and energy metabolism.
Dietary Considerations
Selection and Storage
Store layered salad tightly covered in the refrigerator for up to 24 hours. Keep dressing separate until just before serving to maintain freshness and texture.
Common Questions About Layered salad Nutrition
Is layered salad high in protein?
The protein content of a layered salad depends on its ingredients. If it includes protein-rich items like chicken, eggs, or cheese, it can provide around 15-25 grams of protein per serving. If made without animal proteins, it typically offers less, relying on nuts or beans for protein.
Can I eat layered salad on a keto diet?
You can enjoy layered salad on a keto diet if made with low-carb ingredients like leafy greens, avocado, eggs, chicken, and full-fat dressings. Avoid high-carb additions like croutons, sweet dressings, or starchy vegetables such as corn or peas.
What are the health benefits of eating layered salad?
Layered salads can offer numerous health benefits, such as being a source of fiber, vitamins (like Vitamin C and Vitamin K from greens), and antioxidants from vegetables. Protein-rich versions can support muscle maintenance, but excessive creamy dressings might add unhealthy fats and calories.
What is the recommended portion size for layered salad?
A typical serving size for layered salad is about 1-2 cups, which can range from 200-400 calories depending on the ingredients and dressing. Stick to this portion to balance calorie intake, especially if the salad includes calorie-dense foods like cheese and dressing.
How does layered salad compare to traditional tossed salad?
Layered salads often incorporate heavier ingredients like meat, beans, or creamy dressings, making them more calorie-dense and filling than tossed salads that emphasize fresh greens. Layered salads are visually appealing but can require more preparation time due to their structured layering.
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.
- USDA FoodData - Layered salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
