1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 12.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 7.9 g | 15% | |
| 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
Source of Calories
About Southern salad
Southern salad is a traditional dish originating from Southern United States cuisine, often featuring mixed greens, cherry tomatoes, hard-boiled eggs, corn, black-eyed peas, bacon, and buttermilk-based dressing. It provides a balanced combination of macronutrients, including proteins from eggs and bacon, healthy fats from dressing, and carbohydrates from vegetables and legumes. Rich in dietary fiber due to the inclusion of beans and leafy greens, Southern salad can offer a variety of vitamins such as vitamin A, C, and K, along with essential minerals like potassium and calcium. Though variations exist, the dish is both hearty and nutritious, reflecting Southern culinary traditions that emphasize flavor and nourishment.
Health Benefits
- Dietary fiber from black-eyed peas and leafy greens supports healthy digestion and helps regulate blood sugar levels.
- Vitamin A from mixed greens promotes eye health and supports the immune system.
- Potassium from tomatoes aids in maintaining proper muscle function and healthy blood pressure.
Dietary Considerations
Selection and Storage
Store salad components separately in airtight containers in the refrigerator. Assemble just before serving to maintain freshness and texture.
Common Questions About Southern salad Nutrition
What is the nutritional content of a Southern Salad?
A typical Southern Salad, depending on ingredients like greens, fried chicken, bacon, cheese, and creamy dressing, can contain around 300-500 calories per serving, 10-20 grams of protein, and moderate levels of fat. It may also offer vitamins A and K (from greens) and minerals like calcium if cheese is included. Nutritional content varies significantly based on portion size and ingredient choices.
Can I eat a Southern Salad on a keto or low-carb diet?
Yes, a Southern Salad can be made keto-friendly if you avoid high-carb ingredients like croutons, fried toppings, or sweet dressings, and instead opt for low-carb vegetables, proteins like grilled chicken, and a high-fat dressing like ranch or blue cheese. Just ensure the total net carbs stay within your daily goal.
What are the health benefits and concerns of eating a Southern Salad?
Southern Salads can provide fiber, vitamins, and protein, particularly when made with fresh greens and lean proteins. However, they may also be high in saturated fat, sodium, and calories if fried toppings and creamy dressings are predominant. Opting for grilled proteins and lighter dressings can mitigate these concerns for a healthier option.
How large is a recommended portion size for a Southern Salad?
A recommended portion size for a Southern Salad is around 2-3 cups, depending on your calorie and nutrient needs. This typically equates to 300-500 calories per meal. Adjust portion sizes based on the inclusion of dense toppings like cheese, bacon, or creamy dressing to maintain balance.
How does a Southern Salad compare to a Caesar Salad?
While both salads can include greens, protein, and cheese, a Southern Salad often includes heartier ingredients like fried chicken and bacon, making it heavier and higher in calories compared to a typically lighter Caesar Salad. Southern Salads also have more customization options with additions like boiled eggs, vegetables, or alternative dressings.
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.
