Salad with italian dressing

Lunch

Item Rating: 73/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	6.3 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		394.3 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

🍞 Low carbs

Source of Calories

Fat: 113 cal (59.9%)

Protein: 12 cal (6.8%)

Carbs: 63 cal (33.4%)

About Salad with italian dressing

Salad with Italian dressing is a popular dish featuring fresh vegetable greens like lettuce, spinach, and tomatoes, complemented by a tangy dressing typically made from olive oil, vinegar, garlic, and Italian herbs. This dish originates from Italian cuisine and has become a staple in global diets because of its simplicity and nutrients. It is low in calories and fats, making it ideal for weight management. Depending on added ingredients, such as cheese, croutons, or proteins (like boiled eggs or grilled chicken), the salad can offer varying levels of macronutrients. The vegetables provide fiber while the olive oil in the dressing contributes healthy monounsaturated fats, vitamin E, and antioxidants, supporting heart health.

Health Benefits

• Rich in fiber from vegetables like spinach and lettuce, which contributes to improved digestion and gut health.
• Contains monounsaturated fats from olive oil, which may help reduce LDL cholesterol levels and support heart health.
• Vitamin C from tomatoes boosts immunity and aids in skin health by promoting collagen production.

Dietary Considerations

Allergens: Contains garlic, olive oil

Suitable for: Vegetarian, low-carb

Not suitable for: Low-sodium diet, strict vegan diet (if cheese or egg is included)

Selection and Storage

Store vegetables in the refrigerator in airtight containers and prepare dressing fresh to preserve its taste and nutrients. Consume within 24 hours to prevent wilting and loss of freshness.

Common Questions About Salad with italian dressing Nutrition

Is salad with Italian dressing high in protein?

Salad with Italian dressing is not typically high in protein unless protein-rich toppings like grilled chicken, eggs, or legumes are added. On its own, a basic salad with Italian dressing typically contains 1-3 grams of protein per serving, depending on the ingredients.

Can I eat salad with Italian dressing on a keto diet?

Yes, salad with Italian dressing can fit into a keto diet, but it’s essential to check the label on the dressing to ensure it’s low in carbohydrates. Many Italian dressings contain around 1-3 grams of net carbs per serving, making them keto-friendly if consumed in moderation.

Is salad with Italian dressing healthy?

Yes, salad with Italian dressing can be a healthy choice due to its high content of fiber, vitamins, and minerals from the vegetables. However, some store-bought Italian dressings may be high in sodium, added sugars, or unhealthy fats, so choosing a low-sodium or homemade dressing is a healthier option.

How much salad with Italian dressing should I eat per serving?

A typical serving of salad is about 2-3 cups of mixed greens and vegetables, paired with 2 tablespoons of Italian dressing. This portion usually contains around 100-150 calories, depending on the dressing and added ingredients like cheese or croutons.

What’s the difference between using store-bought vs. homemade Italian dressing on salad?

Store-bought Italian dressing is convenient but often contains preservatives, added sugars, and higher sodium levels. Homemade Italian dressing allows for better control of ingredients and can be made with heart-healthy oils like olive oil, fresh herbs, and no added sugar, making it a healthier option.

Data Sources & Scientific References