Salad with croutons

Lunch

Item Rating: 76/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		396.8 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (38.3%)

Protein: 19 cal (10.4%)

Carbs: 95 cal (51.3%)

About Salad with croutons

Salad with croutons is a popular dish found globally, often associated with Mediterranean and Western cuisines. Typically prepared with a mix of leafy greens, vegetables, and crunchy croutons, it combines fresh produce with seasoned pieces of baked or fried bread. Nutritionally, the salad is a low-calorie dish packed with fiber, vitamins A, C, and K, and antioxidants, depending on the vegetable variety. Croutons, made from bread, add carbohydrates and some sodium. However, nutritional values can vary widely depending on toppings like dressings, cheese, or proteins.

Health Benefits

• Rich in dietary fiber, promoting digestive health and regular bowel movements from leafy greens and vegetables.
• High in vitamin K, which supports bone health and blood clotting, from greens like spinach and kale.
• Provides essential antioxidants like vitamin C that strengthen the immune system and protect cells from oxidative stress.
• Contains healthy carbohydrates for energy from croutons, though should be consumed in moderation.
• If dressed with olive oil, supplies heart-healthy monounsaturated fats.

Dietary Considerations

Allergens: Contains gluten (from croutons), dairy (if cheese-containing), soy (potentially in dressings)

Suitable for: Vegetarian (if no meat-based ingredients), low-calorie diets (with minimal dressing and croutons)

Not suitable for: Gluten-free (unless croutons are gluten-free), low-sodium diets (if croutons or dressing are salted)

Selection and Storage

Store salad greens and vegetables in an airtight container in the refrigerator to maintain freshness. Add croutons just before serving to prevent sogginess.

Common Questions About Salad with croutons Nutrition

Is salad with croutons high in protein?

Salad with croutons generally isn't high in protein unless additional protein sources like grilled chicken, beans, or nuts are added. Most croutons, made from bread, contribute minimal protein (about 1-2 grams per serving), while the base greens like lettuce or spinach contain less than 1 gram per serving.

Can I eat salad with croutons on a keto diet?

Salad with croutons is generally not keto-friendly because croutons are made from bread and can be high in carbohydrates. A typical serving of croutons contains around 15-20 grams of carbs, which may exceed the daily limit for keto dieters. Removing croutons or substituting them with keto-friendly options like seeds or nuts is recommended.

What are the health benefits or concerns of eating salad with croutons?

Salad provides essential nutrients like fiber, vitamins A and C, and antioxidants from greens and vegetables. However, croutons can add unnecessary sodium, refined carbohydrates, and calories, depending on their type and preparation method. Choose whole-grain or homemade croutons with minimal added salt for a healthier option.

How much salad with croutons should I eat per serving?

A balanced serving of salad with croutons is about 1.5-2 cups of greens and vegetables, plus 1-2 tablespoons of croutons. To keep the meal nutritious, avoid excessive croutons, dressings high in fat or sugar, and add a source of protein to make it more filling.

How does salad with croutons compare to salad without croutons?

Salad with croutons is higher in calories and carbs due to the bread-based croutons, which can add about 70-100 calories per serving. Salad without croutons is lower in calories and better for those tracking carbs or aiming for a lighter option. To maintain crunch without croutons, try alternatives like roasted chickpeas or seeds.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services and USDA

   Covers recommendations for vegetable consumption, including salads, and their role in a balanced diet.

   View source →
2. Whole Grains and Dietary Fiber

   Harvard T.H. Chan School of Public Health

   Discusses the health benefits of whole-grain croutons and dietary fiber in salads.

   View source →
3. Vegetable, Fruit, and Antioxidant Intake - Study Review

   American Journal of Clinical Nutrition

   Highlights the health benefits of vegetables and antioxidants in diets, relevant to salads.

   View source →