Peach salad

Salad

Item Rating: 80/100

1 serving (150 grams) contains 80 calories, 1.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		126.2
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.9 mg	0%
Total Carbohydrates		28.4 g	10%
	Dietary Fiber	3.2 g	11%
	Sugars	23.7 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		15.8 mg	1%
Iron		0.5 mg	2%
Potassium		315.5 mg	6%

* 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: 7 cal (5.7%)

Protein: 6 cal (5.0%)

Carbs: 113 cal (89.3%)

About Peach salad

Peach salad is a light, refreshing dish often associated with summer and Mediterranean cuisine, though its simplicity has made it a popular choice worldwide. Combining fresh peaches with greens like arugula or spinach, nuts, and often cheese, this salad offers a mix of sweet and savory flavors. Nutritionally, peaches are a rich source of vitamin C and dietary fiber. When paired with ingredients like nuts (high in healthy fats and magnesium) and leafy greens (packed with vitamins A and K), peach salad becomes a nutrient-dense meal. Low in calories but rich in antioxidants from both the peaches and additional components such as olive oil or balsamic vinegar, this salad supports overall health and is an excellent choice for those seeking a balanced yet indulgent dish.

Health Benefits

• Rich in vitamin C from peaches, which supports immune health and collagen production.
• Provides dietary fiber from peaches and leafy greens, improving digestion and supporting gut health.
• Contains healthy fats from nuts, which help lower bad cholesterol (LDL) and support heart health.
• High in vitamin A from leafy greens and possibly fortified cheeses, aiding vision health.
• Antioxidant-rich due to peaches and any added olive oil, reducing oxidative stress in the body.

Dietary Considerations

Allergens: Contains tree nuts, dairy (if cheese is included)

Suitable for: Vegetarian, gluten-free

Not suitable for: Nut-free diet, vegan (if using non-vegan cheese)

Selection and Storage

Store whole peaches at room temperature until ripe and refrigerate sliced fruit for up to 3 days. Prepare the salad just before serving to maintain freshness and prevent greens from wilting.

Common Questions About Peach salad Nutrition

What is the nutritional content of peach salad?

Peach salad is typically low in calories, with about 100-150 calories per serving depending on added ingredients. Peaches are rich in vitamins A and C, as well as potassium. If nuts or seeds are included, the salad may contain moderate amounts of protein, typically 3-6 grams per serving.

Is peach salad suitable for a keto or low-carb diet?

Peach salad can be made keto-friendly if served with low-carb vegetables and keto-approved dressings. However, peaches contain natural sugars and have about 13-15 grams of carbs per medium peach, so portion control is important to stay within keto carb limits.

What are the health benefits of eating peach salad?

Peach salad offers several health benefits due to the nutrients in peaches, including improved skin health from vitamin C and support for heart health from potassium. Peaches also contain antioxidants that help fight inflammation. Adding leafy greens to the salad can further enhance its nutrient profile.

What is a recommended portion size for peach salad?

A recommended portion size for peach salad is 1-2 cups, depending on your caloric needs and dietary goals. This provides a satisfying amount without overloading on sugar from the peaches or fats from added dressings and toppings.

How does peach salad compare to other fruit salads?

Compared to other fruit salads, peach salad is typically lighter in calories and sugar if prepared with fewer added ingredients. It can be made more versatile by adding nuts, goat cheese, or leafy greens, giving it a savory twist that many other fruit salads lack.

Data Sources & Scientific References