1 serving (200 grams) contains 150 calories, 8.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 176.5 mg | 58% | |
| Sodium | 235.3 mg | 10% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 294.1 mg | 6% | |
* 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 eggs
Salad with eggs is a versatile dish that combines mixed greens with hard-boiled or poached eggs, often accompanied by vegetables, nuts, seeds, or dressings. It is a staple in many cuisines, including Mediterranean and American, known for its balance of protein, healthy fats, and fiber. Eggs provide high-quality protein, containing all nine essential amino acids, while the salad base offers a variety of vitamins, minerals, and antioxidants. A typical serving of salad with eggs may provide approximately 150-300 calories, depending on toppings and dressings, making it a nutrient-dense meal suitable for many diets.
Health Benefits
- Eggs are rich in choline, which supports brain health and cognitive function.
- Leafy greens like spinach and kale in the salad are high in vitamin K, crucial for bone health and blood clotting.
- The combination of fiber from vegetables and protein from eggs aids in controlling blood sugar and promoting satiety.
Dietary Considerations
Selection and Storage
Store boiled eggs in the refrigerator for up to 7 days and keep other salad ingredients refrigerated separately to maintain freshness. Assemble just before eating to avoid sogginess.
Common Questions About Salad with eggs Nutrition
Is salad with eggs high in protein?
Yes, salad with eggs is a good source of protein. One large egg contains about 6 grams of protein. Adding 2 eggs to your salad can provide roughly 12 grams of protein, making it a nutritious option, especially when combined with other protein-rich ingredients like nuts or seeds.
Can I eat salad with eggs on a keto diet?
Yes, salad with eggs is keto-friendly as eggs are low in carbs and high in fat and protein. Ensure that the salad is made with keto-friendly greens like spinach or arugula and use healthy fats such as olive oil in the dressing to keep it low-carb.
What are the health benefits of eating salad with eggs?
Salad with eggs provides a balance of macronutrients and micronutrients. Eggs are rich in protein, healthy fats, and nutrients like choline, which supports brain health. The salad greens provide fiber, vitamins A, C, and K, and antioxidants, making this dish beneficial for overall health and digestion.
What is the recommended portion size for salad with eggs?
A recommended portion for a main meal is about 2 cups of salad greens and 2 large eggs, which provides roughly 200-250 calories depending on added ingredients like dressing. For a side dish, 1 cup of greens and 1 egg are sufficient, keeping it around 100-150 calories.
How does salad with eggs compare to other protein-rich salads?
Salad with eggs is a lighter option compared to salads with meats like chicken or beef but still provides a good amount of protein with fewer calories. Eggs also contain healthy fats and nutrients not found in plant-based proteins, such as choline and vitamin B12.
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.
