Side salad with vinaigrette

Appetizer

Item Rating: 78/100

1 serving (100 grams) contains 70 calories, 1.0 grams of protein, 5.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		166.7
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		357.1 mg	15%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.2 mg	6%
Potassium		357.1 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 107 cal (65.2%)

Protein: 9 cal (5.8%)

Carbs: 47 cal (29.0%)

About Side salad with vinaigrette

A side salad with vinaigrette typically consists of a base of leafy greens such as spinach, kale, or lettuce, accompanied by vegetables like tomatoes, cucumbers, and carrots, and topped with a vinaigrette dressing made from oil, vinegar, and optional seasonings or herbs. Originating as a staple in Western cuisine and a versatile element in global menus, its nutritional profile varies based on ingredients. Generally, it is low in calories and rich in fiber, vitamins A, C, and K, and essential minerals like potassium and magnesium, while the vinaigrette provides heart-healthy monounsaturated fats (from olive oil) and antioxidants (especially if made with red wine or balsamic vinegar).

Health Benefits

• High in dietary fiber, which supports digestive health and promotes a feeling of fullness.
• Rich in vitamin K from leafy greens like spinach and kale, aiding in bone health and blood clotting.
• Contains antioxidants like vitamin C from vegetables such as tomatoes and bell peppers, supporting immune health.
• Provides heart-healthy monounsaturated fats from olive oil in the vinaigrette, which can help lower bad cholesterol levels.
• Contains potassium from cucumbers and greens, which supports healthy blood pressure levels.

Dietary Considerations

Allergens: Contains Mustard (if included in vinaigrette), Soy (if soy-based oil is used), Nuts (if dressing contains nut oils)

Suitable for: Vegetarian, vegan (if vinaigrette contains no honey), gluten-free (if no gluten-containing additives are present)

Not suitable for: Individuals with specific ingredient allergies (e.g., nuts, soy, or mustard), low-fat diets (if vinaigrette is high in oil content)

Selection and Storage

Store unassembled salad ingredients in the refrigerator, keeping the vinaigrette separate to prevent wilting. Combine just before serving for optimal freshness.

Common Questions About Side salad with vinaigrette Nutrition

How many calories are in a side salad with vinaigrette?

A side salad with vinaigrette typically contains between 120 and 200 calories, depending on the portion size and the type/amount of vinaigrette used. The dressing is often the biggest calorie contributor, with around 80-150 calories per 2-tablespoon serving.

Is a side salad with vinaigrette keto-friendly?

Yes, a side salad with vinaigrette can be keto-friendly if the vinaigrette is low in sugar and carbohydrates. Look for dressings with less than 2 grams of net carbs per serving and avoid salads with high-sugar toppings like dried fruits or candied nuts.

What are the health benefits of eating a side salad with vinaigrette?

A side salad with vinaigrette provides a good source of vitamins like Vitamin K, Vitamin C, and folate from the greens and vegetables. The vinaigrette, if made with olive oil, adds healthy monounsaturated fats that support heart health. However, watch out for overly processed dressings with added sugars.

How much vinaigrette should I use on a side salad?

A recommended serving size for vinaigrette is about 2 tablespoons, which typically adds sufficient flavor without overpowering the salad or adding excessive calories. For a lighter option, you can use 1 tablespoon and toss well to evenly coat the greens.

How does a side salad with vinaigrette compare to one with creamy dressing?

A side salad with vinaigrette is generally lower in calories and saturated fat compared to one with creamy dressings like ranch or Caesar. While vinaigrettes often provide healthier fats from oils, creamy dressings can be calorie-dense and higher in ingredients like mayonnaise or cream.

Data Sources & Scientific References