1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 283.9 mg | 94% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 15.8 g | 31% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| 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 with egg
A salad with egg is a versatile dish that combines the freshness of vegetables and the protein of eggs, making it a popular option in many cuisines worldwide. Traditionally served in American, European, and Mediterranean fare, this dish typically includes leafy greens, tomatoes, cucumbers, and boiled eggs as the key ingredient. Eggs contribute a nutrient-dense profile rich in high-quality protein, vitamins like B12, and minerals such as phosphorus and selenium, while vegetables add fiber, vitamins A and C, and antioxidants. This salad is a balanced option that supports various dietary goals, such as weight management and overall wellness.
Health Benefits
- Eggs provide high-quality protein (6 grams per medium egg), which is essential for muscle repair and growth.
- Leafy greens like spinach or kale are rich in vitamin K, which supports bone health and blood clotting.
- Tomatoes contribute lycopene, an antioxidant that helps protect cells from damage caused by free radicals.
Dietary Considerations
Selection and Storage
Store cooked eggs and cut vegetables separately in airtight containers in the refrigerator for up to 3 days. Assemble the salad just before serving for maximum freshness.
Common Questions About Salad with egg Nutrition
Is salad with egg high in protein?
Yes, salad with egg can be a great source of protein. A single large boiled egg contains about 6 grams of high-quality protein. Combined with mixed greens and other vegetables, it creates a nutritious, protein-rich meal.
Can I eat salad with egg on a keto diet?
Yes, salad with egg fits well into a keto diet, as eggs are low in carbohydrates and high in fat and protein. To keep the salad keto-friendly, avoid high-carb ingredients like croutons and opt for low-carb dressings such as olive oil or avocado-based options.
What are the health benefits of eating salad with egg?
Salad with egg provides a combination of essential nutrients, including protein for muscle repair, vitamins A, D, and E from the egg, and fiber plus antioxidants from the vegetables. It supports healthy digestion, eye health, and immune function while being relatively low in calories.
How much salad with egg should I eat as a serving?
A standard serving size can include 1-2 large eggs with 2-3 cups of mixed greens and additional vegetables or toppings depending on your dietary needs. This portion is typically balanced in nutrients, containing around 200-300 calories without dressing.
How does salad with egg compare to salad with grilled chicken?
Salad with egg is lower in calories and fat than a grilled chicken salad, depending on portion sizes. While a large egg contains about 6 grams of protein, 3 ounces of grilled chicken contain about 26 grams. Both are healthy, but the choice depends on your protein needs and dietary preferences.
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.
