1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 5.9 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 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 Mexican salad
Mexican salad is a vibrant, nutrient-rich dish rooted in Mexican cuisine, typically featuring a mix of fresh vegetables like lettuce, tomatoes, and bell peppers, along with ingredients such as beans, corn, avocado, and sometimes proteins like chicken or shrimp. The salad is often seasoned with lime juice, cilantro, and spices, and may be topped with cheese or tortilla strips. This dish is high in dietary fiber, due to the vegetables and beans, and is an excellent source of vitamins A and C, healthy fats from avocado, and plant-based protein. Depending on ingredients, it is generally low in saturated fat and cholesterol, making it a heart-healthy option. With its versatile ingredients, Mexican salad can be customized to meet various dietary needs, offering a flavorful and balanced meal or side dish.
Health Benefits
- Rich in dietary fiber, aiding digestive health and promoting satiety, with beans and vegetables providing significant amounts.
- Avocado provides heart-healthy monounsaturated fats and vitamin E, which support skin health.
- High in vitamin C from tomatoes and peppers, boosting immunity and aiding collagen production.
- Beans contribute plant-based protein and iron, supporting muscle growth and oxygen transport in the body.
- Corn contains antioxidants like lutein and zeaxanthin, which promote eye health.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 2 days. Add dressings or avocado immediately before serving to prevent sogginess or browning.
Common Questions About Mexican salad Nutrition
What is the nutritional content of a typical Mexican salad?
A typical Mexican salad can vary in nutritional content based on ingredients, but one serving (about 1.5 cups) often contains 200-300 calories, 8-12 grams of protein, 15-18 grams of fat (mainly from avocado or dressing), and 8-12 grams of carbohydrates. It's also rich in fiber, vitamins like A, C, and K, and minerals such as potassium and magnesium.
Can I eat Mexican salad on a keto or low-carb diet?
Yes, Mexican salads can be keto- and low-carb-friendly if they are prepared with low-carb ingredients. Avoid including tortilla strips, beans, and sugary dressings. Stick to leafy greens, grilled proteins, avocado, cheese, and high-fat dressings to ensure it stays within keto requirements of under 20-50 grams net carbs per day.
What are the health benefits of eating a Mexican salad?
Mexican salads provide a wide range of health benefits, including high fiber content that aids digestion and heart health. The healthy fats from avocados promote brain and skin health, while the combination of vegetables and proteins supports muscle repair and boosts immunity. However, creamy dressings or excess cheese can increase calorie and fat content, so portion control is key.
What is the recommended portion size for a Mexican salad?
A standard portion size for a Mexican salad is around 1.5-2 cups, depending on your overall daily calorie and dietary needs. This serving typically provides a good balance of nutrients while keeping calorie intake manageable. If the salad is a main meal, you can add extra protein or vegetables to make it more filling.
How does Mexican salad compare to other types of salads?
Mexican salads often stand out due to their bold flavors from spices, fresh ingredients like cilantro and lime, and nutrient-rich additions like avocado and beans. Compared to a Caesar or Cobb salad, Mexican salads tend to have fewer calories and saturated fats if prepared without heavy dressings or fried components. They are also customizable to suit different dietary needs, like vegan or gluten-free diets.
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.
