1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 14.0 grams of fat, and 8.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.7 mg | 10% | |
| Sodium | 396.8 mg | 17% | |
| Total Carbohydrates | 12.7 g | 4% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 476.2 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 mozzarella
Salad with mozzarella is a refreshing dish often associated with Mediterranean cuisine, particularly Italian origins. It typically features a combination of greens, fresh vegetables, and mozzarella cheese—an Italian dairy product made from cow or buffalo milk. Mozzarella provides a creamy texture and mild flavor, complementing the fresh produce commonly used in salads. Nutritionally, this dish is rich in protein from mozzarella and dietary fiber from vegetables, offering a balanced profile. It also provides key nutrients like calcium, potassium, and vitamins A and C, making it a wholesome option for various diets when prepared thoughtfully.
Health Benefits
- Mozzarella is a rich source of calcium, which supports bone health and reduces the risk of osteoporosis.
- Fresh vegetables within the salad, such as spinach or tomatoes, are high in antioxidants like vitamin C and beta-carotene, aiding in immune function and skin health.
- The dish is often low in saturated fats if prepared with olive oil-based dressings, promoting heart health.
Dietary Considerations
Selection and Storage
Store mozzarella separately in the refrigerator to maintain freshness, and assemble the salad just before consumption to prevent sogginess in greens.
Common Questions About Salad with mozzarella Nutrition
Is salad with mozzarella high in protein?
Salad with mozzarella can be a moderate source of protein, depending on portion sizes. One ounce (28 grams) of mozzarella cheese contains approximately 6 grams of protein. Adding other high-protein toppings like grilled chicken or nuts can further increase the protein content.
Can I eat salad with mozzarella on a keto diet?
Yes, salad with mozzarella is generally keto-friendly as mozzarella cheese is low in carbohydrates, with less than 1 gram of carbs per ounce. However, it's important to ensure the salad dressing and other ingredients, such as croutons or sugary additions, are also low-carb to keep it keto-compliant.
What are the health benefits or concerns of eating salad with mozzarella?
A salad with mozzarella can provide a good balance of nutrients like protein, calcium, and vitamins from fresh vegetables. However, it may be high in saturated fat depending on the quantity of cheese used, so portion control is key. Choosing fresh mozzarella can help reduce calorie and sodium levels compared to processed versions.
How much salad with mozzarella should I eat as a serving?
A standard serving could include 1 to 2 cups of mixed salad greens and approximately 1 ounce (28 grams) of mozzarella. This portion generally provides around 150-200 calories, depending on added dressings and toppings. Adjust portion sizes to suit your dietary goals and caloric needs.
How does salad with mozzarella compare to salad with feta cheese?
Mozzarella is milder in flavor and lower in sodium than feta, making it a good choice for those watching their salt intake. A 1-ounce serving of mozzarella has about 85 calories, 6 grams of protein, and 6 grams of fat, while feta has 75 calories, 4 grams of protein, and 6 grams of fat but significantly more sodium (approximately 300 mg vs. 180 mg in mozzarella).
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.
