1 serving (100 grams) contains 17 calories, 1.1 grams of protein, 0.2 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
40.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.6 mg | 2% | |
| Total Carbohydrates | 8.1 g | 2% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 0.5 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 83.3 mg | 6% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 747.6 mg | 15% | |
* 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 Salada de escarola
Salada de Escarola, a Brazilian escarole salad, is a fresh and light dish often enjoyed as a side in traditional Brazilian cuisine. Escarole, a leafy green vegetable from the chicory family, is slightly bitter and pairs well with citrus-based dressings or olive oil. Rich in fiber, vitamins A, K, and folate, escarole contributes to a balanced diet. It is low in calories, making it an ideal choice for weight management and promoting satiety. Typically, other ingredients like garlic, onions, and lemon juice are used, adding more flavor and nutrients to the dish.
Health Benefits
- Promotes eye health due to its high vitamin A content (101% of the recommended daily intake per 100g).
- Supports strong bones and proper blood clotting as escarole is rich in vitamin K, providing 100% of the daily value per 100g.
- Improves digestion and gut health because of its fiber-rich profile (3.7g of fiber per 100g).
Dietary Considerations
Selection and Storage
Store escarole in the refrigerator in a plastic bag or airtight container to retain freshness. Wash thoroughly before use to remove dirt or sand, especially near the base of the leaves.
Common Questions About Salada de escarola Nutrition
Is Salada De Escarola high in nutritional content?
Salada De Escarola, made primarily with escarole, is rich in vitamins A, K, and folate, offering important nutrients for bone health and immune support. With only about 15 calories and 1 gram of protein per cup of raw escarole, it is low in calories but packed with antioxidants.
Can I eat Salada De Escarola on a keto diet?
Yes, Salada De Escarola is keto-friendly as escarole is low in carbohydrates, containing approximately 1.6 grams of net carbs per cup. Pairing it with healthy fats like olive oil or avocado makes it an excellent addition to a ketogenic diet.
What are the health benefits of eating Salada De Escarola?
Escarole is high in fiber, promoting digestive health, and contains antioxidants that help combat inflammation and oxidative stress. Its vitamin K content is beneficial for bone health, while folate supports cardiovascular health and cellular function.
What is the recommended serving size for Salada De Escarola?
A typical serving size of Salada De Escarola is about 1-2 cups, depending on how it’s prepared and whether it’s part of a meal. For a balanced dish, consider adding protein (like nuts or legumes) and healthy fats to enhance satiety and nutritional value.
How does Salada De Escarola compare to other leafy green salads?
Compared to spinach or kale, escarole has a slightly milder bitter taste and similar nutritional benefits, including high fiber and vitamins. Unlike romaine lettuce, escarole is richer in nutrients and adds a unique flavor to salads when lightly wilted or dressed.
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.
