1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 12.7 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.7 mg | 10% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 12.7 g | 25% | |
| 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 shredded cheese
Salad with shredded cheese is a versatile dish combining fresh vegetables, like lettuce, spinach, or kale, with a topping of grated or shredded cheese, such as cheddar, mozzarella, or parmesan. Originating from diverse cuisines, salads are staples in Mediterranean, American, and many global diets, often customized with local ingredients. Nutritionally, fresh vegetables are rich in vitamins A, C, and K, dietary fiber, and antioxidants, while cheese adds protein, calcium, and fats. However, the nutritional profile varies depending on the salad ingredients and type of cheese used. Generally, this dish provides a balance of macronutrients and can be tailored to fit various dietary needs.
Health Benefits
- Rich in vitamin K from leafy greens, supporting bone health and blood clotting.
- Good source of calcium from cheese, essential for strong teeth and bones.
- Provides dietary fiber from vegetables, aiding digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Store salad greens separately from cheese to maintain freshness, refrigerating greens in an airtight container with paper towels to absorb moisture. Add cheese just before serving to avoid sogginess.
Common Questions About Salad with shredded cheese Nutrition
Is salad with shredded cheese high in protein?
The protein content of a salad with shredded cheese depends on the type and amount of cheese used. For example, 1 ounce (28 grams) of shredded cheddar cheese adds about 7 grams of protein to your salad. The vegetables in the salad also contribute minimal amounts of protein, making this a decent source of protein, particularly for vegetarian diets.
Can I eat salad with shredded cheese on a keto diet?
Yes, salad with shredded cheese can be keto-friendly if you use low-carb vegetables like spinach, lettuce, and cucumbers. The cheese adds fat and minimal carbs—for instance, cheddar has less than 1 gram of carbs per ounce—making it a suitable choice for a keto diet. However, avoid high-carb dressings or croutons to keep it keto-compliant.
What are the health benefits or concerns of eating salad with shredded cheese?
Salads are rich in vitamins, minerals, and fiber from the vegetables, while shredded cheese adds calcium, protein, and fats. However, the cheese can be high in saturated fat and sodium, so portion control is important, especially if you have heart health concerns or are watching your sodium intake. Opt for stronger cheeses like Parmesan to use smaller amounts for flavor.
How much shredded cheese should I add to a salad?
A recommended serving size of shredded cheese for a salad is about 1 ounce (28 grams), which adds flavor and nutrients without excessive calories or fat. This portion contributes roughly 110-120 calories, depending on the type of cheese. Adjust the amount based on your dietary goals or caloric needs.
How does salad with shredded cheese compare with other salad toppings?
Shredded cheese provides more protein and fats compared to other toppings like croutons, which are primarily carbs. While nuts or seeds offer similar healthy fats and protein, cheese is a richer source of calcium. To make a balanced salad, consider mixing shredded cheese with nutrient-dense toppings, such as vegetables and seeds, for a variety of nutrients.
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.
