1 serving (150 grams) contains 80 calories, 4.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 15.8 mcg | 79% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| 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 mushrooms
Salad with mushrooms is a versatile dish that combines raw or cooked mushrooms with various fresh vegetables and occasionally dressings or toppings for flavor. Mushrooms, often referred to as 'nature's superfood,' are low in calories and part of many cuisine traditions, including Mediterranean, Asian, and European. Common varieties such as button, cremini, or portobello mushrooms complement salads with their umami-rich taste, fiber, and antioxidants. Nutritionally, mushrooms provide beta-glucans, potassium, and B vitamins like niacin (B3) and riboflavin (B2). When paired with leafy greens, such as spinach or kale, and nutrient-dense toppings like nuts or seeds, the dish becomes a good source of essential vitamins and supports balanced eating with minimal saturated fat and abundant phytonutrients.
Health Benefits
- Supports heart health due to potassium content in mushrooms, which helps regulate blood pressure.
- Strengthens immunity through beta-glucans and antioxidants like selenium found in mushrooms.
- Promotes energy metabolism via B vitamins (niacin, riboflavin, and pantothenic acid) abundant in mushrooms.
Dietary Considerations
Selection and Storage
Store fresh mushrooms in a paper bag in the refrigerator to prevent moisture buildup. Consume within 5-7 days for optimal freshness.
Common Questions About Salad with mushrooms Nutrition
Is salad with mushrooms high in protein?
Salad with mushrooms is moderately low in protein. Mushrooms contain around 3 grams of protein per 100 grams, so the protein content will largely depend on the specific type of mushrooms used and any additional toppings in the salad (e.g., nuts or seeds). If you’d like to boost the protein, consider adding ingredients like grilled chicken, tofu, or chickpeas.
Can I eat salad with mushrooms on a keto diet?
Yes, salad with mushrooms is generally keto-friendly as mushrooms are low in carbohydrates, containing only about 3 grams of carbs per 100 grams, with most of it being fiber. Just ensure that any salad dressings or other ingredients like croutons or sugary toppings are also low in carbs to stay within your daily limits.
What are the health benefits of eating salad with mushrooms?
Mushrooms are a great source of antioxidants, particularly selenium, which helps support the immune system and protect cells from oxidative stress. They are also low in calories and rich in B vitamins, such as riboflavin and niacin, which are important for energy production. A salad with fresh vegetables and mushrooms can also provide fiber for healthy digestion.
What is the recommended portion size for salad with mushrooms?
A standard portion size for a salad with mushrooms would be around 2 cups (roughly 200-250 grams), which typically contains about 100-150 calories, depending on toppings and dressing. This portion includes a variety of greens and vegetables alongside the mushrooms, providing a well-balanced serving of nutrients.
How does salad with mushrooms compare to salad with meat or eggs?
Salad with mushrooms is lower in protein and fat compared to salads that include meat or eggs. However, it is lower in calories and saturated fat, making it a great choice for those looking for lighter, plant-based options. If you need extra protein, adding beans, tofu, or a boiled egg can help while maintaining a nutritious balance.
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.
