1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 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 Salad bar
A salad bar is a self-serve buffet typically offering a variety of fresh vegetables, fruits, proteins, nuts, seeds, grains, and dressings. Originating from American cuisine, it is designed to provide customizable options for diverse dietary preferences. Nutritionally, salad bars feature low-calorie, nutrient-rich components that are high in fiber, vitamins (such as vitamin C and K), and minerals (like potassium and magnesium). Protein options such as legumes or grilled chicken may be offered, enhancing its nutritional profile. Salad bars can cater to various dietary needs, offering raw ingredients that retain their maximum nutritional value.
Health Benefits
- Supports digestive health due to fiber-rich ingredients like spinach, kale, and carrots.
- Promotes immune system function with vitamin C-rich items like bell peppers and citrus fruits.
- Enhances bone health through calcium-rich toppings such as cheese or broccoli.
- Reduces oxidative stress with antioxidants found in nuts or leafy greens.
- Supports heart health with magnesium from ingredients like avocados and sunflower seeds.
Dietary Considerations
Selection and Storage
Store all fresh salad bar ingredients separately in airtight containers in the refrigerator to maintain freshness. Dressings should be kept sealed and refrigerated after opening.
Common Questions About Salad bar Nutrition
What are the key nutritional components of a salad bar?
A salad bar typically offers leafy greens, fresh vegetables, proteins like legumes or grilled chicken, and salad dressings. Nutritional content varies by choice; for example, raw spinach provides about 23 calories and 2 grams of protein per cup, while adding 2 tablespoons of ranch dressing adds 145 calories and 15 grams of fat. Opt for nutrient-dense toppings like nuts or seeds for healthy fats and extra vitamins.
Can I eat items from a salad bar on a keto diet?
Yes, a salad bar can be suitable for a keto diet if you choose low-carb options like leafy greens, cucumber, avocado, and proteins like eggs or grilled chicken. Avoid high-carb toppings like croutons, corn, or sugary dressings. Instead, opt for olive oil-based dressings or ranch for ketogenic compatibility.
What are the health benefits or concerns of eating from a salad bar?
Salad bars can provide important nutrients such as fiber, vitamins (A, C, K), and minerals like potassium from vegetables. However, be mindful of high-calorie or high-sodium toppings like creamy dressings, cheeses, or bacon bits, which can offset health benefits. Opting for fresh, whole food choices in moderation is key to maximizing the health benefits.
How much salad should I eat in one serving from a salad bar?
A balanced serving size typically includes 2-3 cups of raw vegetables, one portion of protein (about 3-4 ounces if meats or a ½ cup if legumes), and moderate dressing (1-2 tablespoons). This equates to around 300-500 calories depending on toppings, fitting well into most meal plans.
How does a salad bar compare to making salad at home?
Salad bars offer convenience and variety, allowing quick access to fresh produce and toppings. However, making salad at home can be cheaper and offer greater control over ingredients, dressing quality, and portion sizes. Prepping salads at home also lets you minimize hidden calories and sodium often found in salad bar dressings or pre-seasoned items.
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.
