Seasonal salad

Salad

Item Rating: 82/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	7.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
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

🍯 Low sugar

Source of Calories

Fat: 99 cal (54.7%)

Protein: 18 cal (10.4%)

Carbs: 63 cal (34.9%)

About Seasonal salad

A seasonal salad is a versatile dish that varies based on the availability of locally grown produce during specific times of the year. Originating as part of traditional diets worldwide aimed at maximizing freshness and nutritional density, seasonal salads can belong to a variety of cuisines, including Mediterranean and American. These salads typically include a mix of leafy greens, vibrant vegetables, fruits, nuts, and seeds. Nutritionally, seasonal salads are often rich in vitamins A, C, and K, fiber, antioxidants, and healthy fats, depending on their specific ingredients. They are low in calories but nutrient-dense, making them an excellent addition to a balanced diet.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps maintain a healthy gut.
• High in vitamin C from ingredients like bell peppers and citrus fruits, boosting the immune system.
• Leafy greens such as kale or spinach provide vitamin K, which is essential for bone health and proper blood clotting.

Dietary Considerations

Allergens: Contains nuts, seeds, dairy (if cheese is included)

Suitable for: Vegan (if no animal products are used), vegetarian, gluten-free

Not suitable for: Nut-allergy sufferers (if nuts are included), those with seed allergies

Selection and Storage

Keep washed greens and cut vegetables stored in airtight containers in the refrigerator for up to three days. Add dressings and toppings just before serving to prevent sogginess.

Common Questions About Seasonal salad Nutrition

What is the nutritional content of a seasonal salad?

The nutritional content of a seasonal salad depends on the ingredients, but typically it is low in calories (around 100-200 calories per serving) and rich in vitamins such as vitamin A, C, and K. If it includes leafy greens, nuts, seeds, or protein-rich add-ons, it may provide 2-5 grams of protein per serving along with dietary fiber and antioxidants.

Is a seasonal salad compatible with vegan, vegetarian, or low-carb diets?

Yes, a seasonal salad can easily align with vegan and vegetarian diets by including plant-based ingredients like vegetables, fruits, and legumes. It can also fit into a low-carb diet if high-carb ingredients like croutons or sugary dressings are avoided. For keto, ensure the net carbs are low and include high-fat toppings like avocado, olive oil, or cheese.

What are the health benefits of eating a seasonal salad?

Seasonal salads are packed with nutrients and antioxidants from fresh, in-season produce, promoting better immune function and digestion. They are typically low in calories and high in fiber, which supports weight management and gut health. However, watch out for high-calorie dressings or toppings that may counteract the health benefits.

What is an appropriate serving size for a seasonal salad?

A typical serving size of a seasonal salad is about 2-3 cups, depending on the ingredients and whether it is a side dish or main course. If it's a main dish, consider adding a source of protein (like chicken, tofu, or beans) and healthy fats (such as avocado or nuts) to make it more filling.

How does a seasonal salad compare to pre-made or packaged salads?

Seasonal salads made at home are generally fresher, cheaper, and have no added preservatives, unlike many pre-made or packaged salads. Homemade versions also allow you to control added sugars, unhealthy fats, or high salt content often found in pre-packaged options. Plus, they're tailored to your taste and dietary needs.

Data Sources & Scientific References