Salad with vinaigrette

Lunch

Item Rating: 81/100

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 (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		396.8 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

Source of Calories

Fat: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Salad with vinaigrette

Salad with vinaigrette is a versatile dish that typically consists of mixed leafy greens, vegetables like tomatoes and cucumbers, and a vinaigrette dressing made from oil, vinegar, and seasonings. Originating from European cuisines, particularly French, this dish has become a global staple due to its simplicity and healthfulness. Salads are low in calories but nutrient-dense, providing vitamins A, C, and K, fiber, and antioxidants, depending on the ingredients. Vinaigrettes often include healthy fats from olive oil and acidity from vinegar, which can enhance nutrient absorption.

Health Benefits

• Rich in vitamin K, which supports bone health and blood clotting.
• Loaded with dietary fiber, promoting digestion and supporting gut health.
• Contains vitamin A from leafy greens, which aids in vision and immune function.
• Healthy fats in vinaigrette, particularly olive oil, provide heart-protective monounsaturated fats.
• Antioxidants from vegetables like tomatoes and carrots help combat oxidative stress.

Dietary Considerations

Allergens: Contains mustard (in vinaigrette), nuts (if added), dairy (if cheese is included)

Suitable for: Vegetarian, vegan (if no animal products are used), gluten-free

Not suitable for: Low-fat diets (due to vinaigrette oil), nut-free diets (if nuts are added)

Selection and Storage

Store salad components separately to prevent wilting; dress the salad just before serving to maintain freshness. Refrigerate greens and vinaigrette in airtight containers.

Common Questions About Salad with vinaigrette Nutrition

Is salad with vinaigrette high in protein?

Salad with vinaigrette is typically low in protein, with most of its nutritional value coming from vegetables and the dressing. Depending on the ingredients, protein content varies but is usually under 3 grams per serving unless you add protein-rich toppings like chicken, eggs, or beans.

Can I eat salad with vinaigrette on a keto diet?

Salad with vinaigrette can be keto-friendly as long as the dressing is low in sugar and carbohydrates, such as olive oil-based vinaigrettes. Check labels or make your own vinaigrette to ensure it has less than 2-3 grams of carbs per serving.

What are the health benefits of eating salad with vinaigrette?

Salad with vinaigrette is rich in essential vitamins like vitamin A, C, and K from leafy greens and other vegetables. Vinaigrette made with olive oil provides heart-healthy monounsaturated fats, but high-calorie dressings or excess sodium may be a concern in store-bought options.

How much salad with vinaigrette should I eat in one serving?

A typical salad serving is 2-3 cups of vegetables and 2-4 tablespoons of vinaigrette. This provides approximately 150-250 calories depending on the dressing and toppings, and it's ideal for a light meal or a side dish.

How does salad with vinaigrette compare to salad with creamy dressing?

Salad with vinaigrette is generally lower in calories and fat than creamy dressings like ranch or Caesar. Vinaigrettes typically have around 50-100 calories per serving compared to 150-200 calories in creamy dressings, making them a better choice for lighter or more heart-healthy meals.

Data Sources & Scientific References