1 serving (250 grams) contains 250 calories, 12.0 grams of protein, 15.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
235.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 14.2 g | 5% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 2.8 g | ||
| protein | 11.3 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 mg | 8% | |
* 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 Nicoise salad
Nicoise Salad is a classic French dish originating from the region of Nice, typically served as a composed salad. It features fresh ingredients like tomatoes, green beans, olives, hard-boiled eggs, potatoes, anchovies or tuna, and is often dressed with olive oil-based vinaigrette. This Mediterranean-inspired dish has a nutrient-dense profile: it is rich in protein from fish and eggs, complex carbohydrates from potatoes, healthy fats from olives and olive oil, and an array of vitamins and minerals from vegetables. It provides balanced macros and an excellent supply of antioxidants, making it a wholesome, light, yet satisfying meal.
Health Benefits
- Rich source of omega-3 fatty acids from anchovies or tuna, which support heart and brain health.
- High in vitamin C from tomatoes and green beans, bolstering immune function and skin health.
- Provides dietary fiber from vegetables and potatoes, supporting digestion and gut health.
- Contains vitamin B12 from eggs and fish, contributing to energy metabolism and red blood cell formation.
- Olive oil supplies monounsaturated fats, which can help lower LDL cholesterol and promote cardiovascular health.
Dietary Considerations
Selection and Storage
Store salad components separately in airtight containers in the refrigerator for up to 2-3 days. Assemble just before serving to maintain freshness and texture.
Common Questions About Nicoise salad Nutrition
What is the nutritional content of a Nicoise Salad?
A traditional Nicoise Salad typically contains around 250-350 calories per serving, depending on the ingredients and dressing used. It is high in protein (15-25g per serving from tuna, eggs, and sometimes anchovies) and provides a good source of vitamins like A, C, and K from the vegetables. It’s also rich in healthy fats from olive oil and omega-3 fatty acids from tuna.
Can I eat Nicoise Salad on a keto or low-carb diet?
Yes, Nicoise Salad is generally compatible with a keto or low-carb diet as it typically contains low-carb vegetables like green beans, lettuce, and tomatoes. When prepared without starchy ingredients like potatoes or sugary dressings, it can fit well within keto and low-carb dietary guidelines.
What are the health benefits and concerns of Nicoise Salad?
Nicoise Salad is a nutrient-dense dish that provides omega-3 fatty acids for heart health, fiber for digestion, and a variety of vitamins and minerals. However, some versions may be high in sodium due to ingredients like olives, anchovies, and canned tuna, so it’s important to monitor sodium intake if you have specific dietary concerns.
What is the recommended portion size for a Nicoise Salad?
A recommended portion size for a Nicoise Salad is about 2-3 cups per serving, which typically includes a combination of fresh vegetables, 3-4 ounces of tuna, 1 hard-boiled egg, and a small handful (about 6-8) of olives. This balances calories and nutrients appropriately for a meal.
How does Nicoise Salad compare to other salads, and what are some preparation tips?
Nicoise Salad is richer in protein and omega-3 fatty acids compared to garden salads, making it more filling and nutritious. To enhance its flavors, use high-quality olive oil, fresh herbs, and tuna packed in oil. Consider swapping potatoes with radishes or cauliflower for a low-carb version, and always prepare the dressing fresh for the best taste.
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.
