Salad nicoise

Lunch

Item Rating: 77/100

1 serving (250 grams) contains 250 calories, 15.0 grams of protein, 15.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

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		566.0 mg	24%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		47.2 mcg	236%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		471.7 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

🍞 Low carbs

Source of Calories

Fat: 127 cal (52.9%)

Protein: 56 cal (23.5%)

Carbs: 56 cal (23.5%)

About Salad nicoise

Salad Nicoise is a classic French dish originating from the Provence region, specifically Nice. This Mediterranean-style salad traditionally includes fresh vegetables like tomatoes, green beans, and lettuce, combined with protein-packed ingredients such as hard-boiled eggs, tuna or anchovies, and sometimes potatoes. Olives, capers, and a vinaigrette dressing add robust flavor. With its balance of vegetables, healthy fats, and lean protein, Salad Nicoise offers a nutrient-dense meal. It is rich in vitamins A and C from vegetables, provides Omega-3 fatty acids from tuna, and contains potassium from potatoes, making it both satisfying and nourishing.

Health Benefits

• Packed with Omega-3 fatty acids from tuna, which support heart health and cognitive function.
• Contains vitamin C from tomatoes and green beans, which boosts immunity and promotes skin health.
• A good source of dietary fiber from vegetables and potatoes, aiding digestion and maintaining healthy blood sugar levels.

Dietary Considerations

Allergens: Contains fish, eggs

Suitable for: Mediterranean diet, pescatarian diet

Not suitable for: Vegan diet, vegetarian diet (if containing fish)

Selection and Storage

Store components separately in airtight containers in the refrigerator and assemble just before serving to maintain freshness and texture.

Common Questions About Salad nicoise Nutrition

Is Salad Nicoise high in protein?

Yes, Salad Nicoise is relatively high in protein due to ingredients like tuna, eggs, and sometimes anchovies. On average, a serving of traditional Salad Nicoise provides about 20–25 grams of protein, depending on portion size and specific recipe variations.

Can I eat Salad Nicoise on a keto diet?

Yes, Salad Nicoise can be keto-friendly if you ensure that the ingredients align with keto guidelines. Keep it low-carb by skipping or minimizing starchy components like potatoes. The core ingredients, such as tuna, eggs, green beans, and olives, are all keto-friendly.

What are the health benefits of eating Salad Nicoise?

Salad Nicoise is rich in omega-3 fatty acids from tuna, high-quality protein from eggs, and antioxidants from vegetables like tomatoes and green beans. It’s a nutrient-dense dish that supports heart health, promotes satiety, and provides vitamins such as C and K for immune and bone health.

What is the recommended portion size for Salad Nicoise?

A typical portion size for Salad Nicoise is about 2–3 cups per person, which usually equates to roughly 400-500 calories depending on the dressing and ingredients. This portion provides a balanced meal with protein, fats, and vegetables, making it suitable as a main dish.

How does Salad Nicoise compare to other salads?

Salad Nicoise is more protein-rich and hearty compared to most green salads due to the inclusion of tuna, eggs, and sometimes potatoes or beans. Unlike creamy salads like Caesar, it typically uses a lighter, olive oil-based vinaigrette, making it lower in unhealthy fats and calories while providing a Mediterranean nutritional profile.

Data Sources & Scientific References