1 serving (200 grams) contains 150 calories, 10.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 176.5 mg | 58% | |
| Sodium | 176.5 mg | 7% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 3.5 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 352.9 mg | 7% | |
* 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 with boiled eggs
Salad with boiled eggs is a versatile dish found in various cuisines worldwide, often part of Western, Mediterranean, or low-carb meal plans. This dish typically combines fresh vegetables such as lettuce, spinach, or cucumbers with boiled eggs. It is notable for its balanced nutritional profile, providing high-quality protein from eggs, dietary fiber from vegetables, and essential micronutrients like vitamins A, C, and folate. A typical serving (one boiled egg with two cups of mixed greens) offers around 150–200 calories, making it a nutrient-dense and satisfying option for a light meal or side dish.
Health Benefits
- Rich in protein: One boiled egg provides about 6 grams of high-quality protein, essential for muscle repair and growth.
- Good source of choline: Eggs offer significant choline, which supports brain health and cognitive function.
- Packed with antioxidants: Leafy greens in the salad are high in lutein and zeaxanthin, promoting eye health.
- Boosts immunity: Vegetables like spinach provide vitamin C, which strengthens the immune system.
- Supports digestion: Fiber in salad greens aids in maintaining healthy digestion and gut health.
Dietary Considerations
Selection and Storage
Store boiled eggs in their shells in the refrigerator and assemble the salad just before serving to maintain freshness and texture.
Common Questions About Salad with boiled eggs Nutrition
Is salad with boiled eggs high in protein?
Yes, salad with boiled eggs is a good source of protein. A large boiled egg contains approximately 6 grams of protein, which complements the other vegetables in the salad to make it a balanced meal. Protein content can vary depending on the type and amount of ingredients added.
Can I eat salad with boiled eggs on a keto diet?
Yes, salad with boiled eggs is compatible with a keto diet as eggs are low in carbohydrates and high in healthy fats and proteins. Be mindful of additional salad ingredients, such as croutons or dressings containing sugar, which could increase carbohydrate levels.
What are the health benefits of eating salad with boiled eggs?
Salad with boiled eggs provides essential nutrients like protein, healthy fats, vitamins (A, D, and B-complex from eggs), and minerals like choline, which supports brain health. The vegetables in the salad also supply fiber and antioxidants, promoting good digestion and overall wellness.
What is the recommended portion size for salad with boiled eggs?
A typical serving size for salad with boiled eggs is about 2 cups of mixed vegetables with 1-2 large boiled eggs. This provides a balanced meal with approximately 150-250 calories, depending on added ingredients like dressing or cheese.
How does salad with boiled eggs compare to other protein-rich meals?
Salad with boiled eggs is a lighter option compared to meals like grilled chicken or steak, offering moderate protein but more variety in micronutrients from vegetables. It’s lower in calories and fat, making it a great choice for weight management or a quick, nutritious meal.
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.
