Mixed salad with avocado

Lunch

Item Rating: 84/100

1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 14.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		22.2 g	28%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		238.1 mg	10%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	11.1 g	39%
	Sugars	7.9 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		793.7 mg	16%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 199 cal (63.6%)

Protein: 19 cal (6.1%)

Carbs: 95 cal (30.3%)

About Mixed salad with avocado

Mixed salad with avocado typically includes a variety of fresh greens, raw vegetables like cucumbers and tomatoes, and ripe avocado slices. This dish is popular in global cuisines, particularly in Mediterranean and Californian cooking, due to its fresh and nutrient-dense composition. Avocado contributes heart-healthy monounsaturated fats, while the vegetables add dietary fiber, vitamins A and C, and antioxidants. Depending on preparation methods, optional additions like seeds, lean proteins, and light dressings can diversify its nutrient profile, making it a balanced and vibrant meal choice. The salad is low in calories yet rich in essential micronutrients, particularly potassium and folate from avocado.

Health Benefits

• Avocado is a rich source of monounsaturated fats, which can help lower bad cholesterol (LDL) levels and support heart health.
• Mixed greens are high in vitamin K, essential for blood clotting and bone health.
• The salad's vegetables provide vitamin C, which boosts immunity and supports skin and tissue health.
• Dietary fiber from the vegetables promotes digestive health and helps maintain stable blood sugar levels.
• Potassium in avocado supports electrolyte balance and may help manage blood pressure.

Dietary Considerations

Allergens: Contains avocado (rare allergy), seeds (optional)

Suitable for: Vegetarian, vegan, gluten-free, paleo

Not suitable for: Low-fat diet (depending on avocado quantity), individuals with latex-fruit syndrome

Selection and Storage

Store uncut vegetables and avocados in the refrigerator. Prepare the salad fresh and avoid prolonged storage to prevent wilting or browning of avocado slices.

Common Questions About Mixed salad with avocado Nutrition

Is mixed salad with avocado high in protein?

Mixed salad with avocado is not particularly high in protein, as leafy greens and avocado provide minimal amounts. For example, a typical mixed salad might contain around 2-4 grams of protein per serving, depending on added ingredients like seeds, nuts, or beans. If you're looking to boost protein, consider adding grilled chicken, tofu, or chickpeas.

Can I eat mixed salad with avocado on a keto diet?

Yes, mixed salad with avocado is generally keto-friendly as long as high-carb ingredients like croutons or sweet dressings are avoided. Avocado is rich in healthy fats, containing about 15 grams per 100 grams, and leafy greens like spinach or lettuce have minimal net carbs, making them ideal for a keto diet.

What are the health benefits of eating mixed salad with avocado?

Mixed salad with avocado offers numerous health benefits. Avocado is rich in heart-healthy monounsaturated fats, potassium (about 485 mg per 100 grams), and vitamin E. Leafy greens provide fiber, antioxidants like beta-carotene, and essential nutrients such as vitamin K, promoting better digestion and overall health.

How much mixed salad with avocado should I eat in one serving?

A typical serving size of mixed salad with avocado is about 2-3 cups of greens mixed with half an avocado. This portion provides approximately 200-250 calories, making it a balanced option for a light meal or side dish. Adjust portion sizes based on hunger levels and dietary goals.

How does mixed salad with avocado compare to other salads?

Mixed salad with avocado stands out for its creamy texture and high levels of healthy fats compared to standard garden salads. Unlike salads with calorie-heavy dressings, the natural fats in avocado are nutrient-rich and pair well with lighter vinaigrettes. For increased protein, toppings like eggs or grilled fish can rival heavier protein salads.

Data Sources & Scientific References