1 serving (150 grams) contains 100 calories, 2.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.2 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| 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 Salade
Salade, commonly referring to a mixed vegetable salad, is a staple in various cuisines worldwide, particularly in French cuisine. Typically, it includes fresh greens, vegetables, and sometimes added proteins or fats such as nuts, cheese, or olive oil. Nutritionally, a basic mixed vegetable salad is low in calories (approximately 67 kcal per serving), with moderate fiber and essential micronutrients like calcium (33 mg) and vitamin C (13 mg). Its macronutrient content varies based on ingredients but typically includes low protein and fat, with a higher carbohydrate content from vegetables. Salades are versatile, healthy meal options that can be tailored to fit nutritional preferences and dietary goals.
Health Benefits
- Rich in fiber (2g per serving) which supports digestive health and helps maintain satiety.
- Provides vitamin C (13 mg per serving), an antioxidant that boosts immune function and promotes skin health.
- Contains calcium (33 mg per serving), crucial for bone health and muscle function.
- Low in calories (67 kcal per serving), making it suitable for weight management diets.
- Includes plant-based compounds and antioxidants that may reduce inflammation and support overall health.
Dietary Considerations
Selection and Storage
Store freshly prepared salad in an airtight container in the refrigerator for up to 2 days. Add dressings just before serving to maintain freshness and prevent sogginess.
Common Questions About Salade Nutrition
Is salade high in protein?
Salade is not high in protein, containing only about 1.33 grams of protein per serving. It is better suited as a source of vitamins, fiber, and low-calorie hydration rather than as a protein source.
Can I eat salade on a keto diet?
Yes, salade can fit into a keto diet as it is relatively low in carbohydrates, providing 6.67 grams per serving. To keep it keto-friendly, ensure the dressing is low-carb and avoid adding high-carb ingredients like croutons.
What are the health benefits of salade?
Salade is low in calories (66.67 per serving) and provides a good amount of dietary fiber (2 grams), which can aid digestion. It's also a hydrating option with minimal sugar (1.33 grams), making it a healthy choice for most diets.
What is a recommended portion size for salade?
A typical serving of salade is about 1 cup or 100 grams. This portion is a good base, and you can customize it by adding proteins or healthy fats, depending on your dietary needs.
How does salade compare to other leafy greens?
Compared to other leafy greens like spinach or kale, salade is lower in nutrients like iron and calcium but higher in water content, making it more hydrating. It is also milder in flavor and can serve as a versatile base for many dishes.
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.
- Nutritional Guidelines on Vegetable ConsumptionDietary Guidelines for Americans 2020-2025Discusses the importance of including leafy greens and vegetables like those in salads as part of a healthy diet.
- Vegetable intake and its association with health outcomes: A systematic reviewAmerican Journal of Clinical NutritionSummarizes evidence on the health benefits of consuming vegetables, including those commonly used in salads.
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.
