1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 352.9 mg | 7% | |
* 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 Salade africaine
Salade Africaine is a vibrant and nutrient-rich dish that originates from West Africa, typically incorporating fresh vegetables like tomatoes, cucumbers, onions, and bell peppers, paired with healthy fats such as avocado or olive oil, and sometimes featuring legumes or grains like black-eyed peas or millet. This cuisine reflects the abundance of fresh and wholesome ingredients inherent to African cooking. Rich in vitamins (like vitamin C and A from the vegetables) and minerals (such as potassium and magnesium), Salade Africaine offers a balanced profile of macronutrients, particularly when paired with a protein source like chickpeas or grilled meat. It is a light, hydrating meal typically served as a starter or side dish, with variations crafted to suit local ingredients and preferences.
Health Benefits
- Vitamin C from tomatoes and bell peppers boosts the immune system and supports skin health.
- High fiber content from cucumbers and legumes promotes digestive health and regulates blood sugar.
- Healthy fats from avocado or olive oil support heart health by increasing good cholesterol (HDL) levels.
- Rich in antioxidants like beta-carotene and lycopene, reducing inflammation and protecting cells from damage.
- Potassium from cucumbers and avocados aids in regulating blood pressure and maintaining muscle function.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 2 days, but avoid adding dressing until right before serving to prevent sogginess.
Common Questions About Salade africaine Nutrition
What is the nutritional content of Salade Africaine?
Salade Africaine typically contains ingredients like fresh vegetables, beans, sometimes grains, and a light dressing. A one-cup serving can range from 150-200 calories, depending on the recipe, with around 5-8 grams of protein if beans or lentils are included. It is also rich in vitamins A and C, fiber, and healthy fats if olive oil or avocado is used.
Is Salade Africaine suitable for a vegan or vegetarian diet?
Yes, Salade Africaine is ideal for both vegan and vegetarian diets as its ingredients are primarily plant-based. Ensure there is no animal-based dressing (e.g., dairy or honey) and avoid adding non-vegan toppings like cheese or eggs.
What are the health benefits of eating Salade Africaine?
Salade Africaine is nutrient-dense and high in fiber, promoting digestive health. The combination of fresh vegetables, healthy fats, and legumes provides antioxidants and supports heart health, while the fiber content helps regulate blood sugar. It is also a low-calorie, nutrient-packed option for weight management.
What is a recommended portion size for Salade Africaine?
A standard serving size of Salade Africaine is about 1 to 1.5 cups, which typically equates to 150-250 calories. Adjust portions based on your dietary needs or if it's consumed as a side dish versus a main meal. Adding protein like chickpeas or grains can make it more filling.
How does Salade Africaine compare to other salads, and what are preparation tips?
Compared to other salads, Salade Africaine often includes more diverse, nutrient-rich ingredients like beans, plantains, or millet, making it heartier and more filling. To enhance flavor, marinate ingredients in the dressing before serving and consider adding regional spices for authenticity and depth.
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.
